Weight loss plan for for women

If your goal is to drop a dress size or tone up your wobbly bits but you're not sure where to start, print out this fitness plan, take it to your local club and ask a member of the fitness team to talk you through any exercises you're not familiar with.

As you're looking to tone up, not bulk up, remember to stick to sets of 5 reps on a low weight. Before long you'll be looking and feeling great but don't forget, the first step to success is showing up.

Monday: Tone up and cardio

• Warm up: 5 minutes on the treadmill

• 3 x 5 bicep curls

• 3 x 5 lat pull downs

• 3 x 5 dumbbell shoulder raises

• 20 minute jog

• Warm down: 5 minutes on the treadmill

Tuesday: Rest Day

Or, if you're feeling up to it do some light cardio

Wednesday: Core

• Warm up: 5 minutes on the treadmill

• 3 x 10 twisting sit-ups

• 3 x 10 exercise ball roll-ins

• 3 x 1- kneeling rollout with exercise ball

• 30 seconds plank

• 20 minutes interval training on the treadmill

• Warm down: 5 minutes on the treadmill

Thursday: Rest Day

Rest days are just as important as your workouts. Enjoy it, you've earned it

Friday: Legs

• Warm up: 5 minutes on the treadmill

• 3 x 10 plyometric squats

• 3 x 10 dumbbell lunge

• 3 x 10 seated calf raises

• 3 x 10 pick up squats

• 10 minute jog

• Warm down: 5 minutes on the treadmill

Saturday: Cardio

30 minutes on the cardio equipment of your choice. Feel free to chop and change between stations or simply go for a long run, cycle or swim

Sunday: Rest Day

Or...although Sunday's traditionally a day of rest it's also a great day to go for a dip in your local pool