TONE & DEFINE PROGRAM - WEEK 1
WORKOUT 1
Set 1 - Reps of 12/10/8/6 of Each Move
Barbell Chest Press + :06 Descending Iso
Barbell Bent Over Rows + :06 Descending Iso
Burpee Bar Jump Overs
Set 2 - 3 Quick Rounds of
:60 Mini Band High Knees
10 Kneeling TRX Core Extensions w/ :06 Iso Hold @ Full Extension
12 TRX Tricep Extensions
Set 3 - Reps of 12/10/8/6 of Each Move
200m Ski
GHD 1-Arm OH Oblique Sit Ups (Alt sides, total reps)
Set 4 - 3 Quick Rounds of
10 Reverse Crunches w/ :02 Iso Hold @ Top
10 Med Ball Ground to Overhead Lifts
Burnout X 1 Round
15 / Side DB Crossbody Curls
30 Weight Plate Pullovers w/ Legs Raises
Mobility Work - Back
WORKOUT 2
Set 1 - 4 Rounds
:60 Med Ball Soccer Steps
10/Side Weight Plate Overhead Forward / Reverse Lunges (Forward then reverse = 1)
:60 Battle Rope Slams
Set 2 - 4 Rounds
:45 TRX Squat Jumps
12 KB Sumo Squats + :03 Iso Hold @ Bottom
20 Table Top Crunches
Set 3 - 3 Rounds
:60 Ski
8/Side Bodyweight Lateral Lunges
:30/Side Side Plank Leg Raises
Set 4 - 3 Rounds
:60 Jump Rope
12 GHD Prone Extensions
15 DB Toe Touches
Mobility Work - Hips
WORKOUT 3
Set 1 - 4 Rounds of Reps of 12 Reps Each
DB Floor Chest Press + Pulse @ Bottom
Reverse Crunches w/ :04 Iso Hold @ Top
Burpee + Broad Jumps
Cardio 1 - 8 Rounds of :20 Battle Rope Slams w/ :10 Rest Between
Set 2 - 4 Rounds of Reps of 10
Alternating KB Gorilla Rows + Pulse / Per Side
Weight Plate Pullovers w/ :03 Iso Hold @ Top
TRX Bicep Curls
Cardio 2 - 8 Rounds of :20 Sprints
Set 3 - 3 Rounds
12 - TRX Tricep Ext w/ :04 Iso Hold
8/Side GHD Iron Cross
Cardio 3 - 800m Max Effort Row
Mobility Work - Shoulders
WORKOUT 4
Set 1 - 4 Rounds
8/Side DB Bulgarian Split Squats
10 GHD Sit Ups
.18 4% Incline Jog
Set 2 - 3 Rounds
10 Barbell Hip Thrusts off Box
10 Glider Body Saws
35 Russian KB Swings
Set 3 - 4 Rounds
15/Side Mini Band Skater Jumps
15 Rower Seat Hamstring Extensions
15 GHD Prone Extensions
Burnout X 1 Round
100 Bodyweight Squats
100 Butterfly Sit Ups
Mobility Work - Hamstrings
WORKOUT 5
Zone 2 Cardio Day
40-60 Minutes of Zone 2 Cardio
Options include:
Bike
Row
Elliptical
Outdoor Run / Treadmill Run
Incline Treadmill Walk
Outdoor Hike + Inclines
Mobility Work - Total Body