Here's a good workout that will tone you up!!!

Start with 45 mins on the stair master!! Fat burning mode at levels 8-10.

Then go into Bar Bell Bicep curls, do 10 reps then 12, 12, 15, and 15 reps (so 5 sets total) of these bicep curls. If you need to go down in weight a your increasing the reps that okay! (Give yourself at least 45 secs of rest between sets)

Then go into alternating dumbbell curls with 12, 12, 15, 15, 15 reps (5 sets total- in the first set you are going to do 12 reps then rest 45-60 secs then the second set will be 12 reps again then rest then 15 reps on the 3rd set and so on)

After the alternating bicep curls grab a bar bell of comfortable weight and do Barbell bent over rows with 5 sets of 8, 10, 10, 15, and then 15 reps again.

Once that is over go into the sauna for about 10 mins (no more than 10) make sure you are drinking lots of water and branched chain amino acids (BCAA's) or you can skip the sauna and do a couple crunches or any abdomen workout. I enjoy doing my ab workouts in the sauna


I know these workouts are tough but if you work through it, you will see results. This is only 1 hour- 1hr 20mins of your entire day. Leave everything back at home and give the gym (more like your body) all you got!