Strength and toning workout – Day 3 – 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 3. 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)

Press horizontal on a machine

#2Intermediate

Press horizontal on a machine

3 sets18 reps

Deadlift with barbell or traditional

#3Intermediate

Deadlift with barbell or traditional

3 sets12 repssquat sumo in machine Smith machine (between 12-15 repeticiones)

Lunges with dumbbells

#4Intermediate

Lunges with dumbbells

3 sets12 repslunge toward backward (between 12-15 repeticiones each leg)

Biceps curl alternating standing with dumbbells and twist

#5Intermediate

Biceps curl alternating standing with dumbbells and twist

3 sets12 repsbetween 12-15 repeticiones

Triceps extension with a cable machine

#6Intermediate

Triceps extension with a cable machine

3 sets12 repsbetween 12-15 repeticiones

Fly with dumbbells on an incline bench

#7Intermediate

Fly with dumbbells on an incline bench

3 sets15 repsbetween 12-15 repeticiones

Hamstring curl with stability ball

#8Beginner

Hamstring curl with stability ball

2 sets20 reps