Strength and toning workout – Day 2 – beginner

weight lossBeginnerWomenUpdated 27/02/2026

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Goal

Increase energy expenditure and cardiovascular fitness through intervals and full-body work. Beginner session: strength and toning workout Day 2. Combine compound exercises and cardio to raise your heart rate efficiently. Keep your breathing controlled and adjust training volume and intensity to how you feel.

Workout plan

#1Beginner

Burpee

30 repsto the inicio of each vuelta. (30 seg)

Front raise with barbell on an incline bench

#2Intermediate

Front raise with barbell on an incline bench

3 sets18 reps

Lateral raise with dumbbells elbow 90º

#3Intermediate

Lateral raise with dumbbells elbow 90º

3 sets12 repsbetween 12-15 repeticiones

Lower-back extension in chair Roman

#4Beginner

Lower-back extension in chair Roman

3 sets12 repsbetween 12-15 repeticiones

Hip extension with resistance band

#5Beginner

Hip extension with resistance band

3 sets18 reps

Horizontal row seated with a cable machine

#6Intermediate

Horizontal row seated with a cable machine

3 sets12 repsbetween 12-15 repeticiones

Press front of the shoulders on a machine seated and neutral grip

#7Intermediate

Press front of the shoulders on a machine seated and neutral grip

3 sets12 repsbetween 12-15 repeticiones

Triceps extension one-arm with a cable machine

#8Intermediate

Triceps extension one-arm with a cable machine

3 sets12 repsbetween 12-15 repeticiones

Crunches with twists to knee opposite

#9Beginner

Crunches with twists to knee opposite

2 sets20 reps