TONE & DEFINE PROGRAM - WEEK 10
WORKOUT 1
Set 1 - 4 Rounds of 12 Reps Each
DB Floor Chest Presses + Pulse @ Bottom
Reverse Crunches
:45 BOSU Mountain Climbers
Set 2 -3 Rounds
2min Run @ 70% Max Pace
1min Rest
Set 3 - 3 Rounds of 15 Reps Each
Tricep Dips
KB Sew The Needles
BOSU Star Crunches / Side
Set 4 - 6min Circuit Alternating
:30 Med Ball Oblique Slams
:30 Row
Set 5 - 3 Rounds of 10 Reps @ Each Movement
BOSU DB Pullovers
BOSU Plank Jacks
Kneeling BOSU Rear Delt Band Pull Aparts
Mobility Work - Back
WORKOUT 2
Set 1 - Reps of 15 Each
KB Goblet Squats w/ :04 Descending Iso
BOSU Iron Cross / Per Side
Mini Band Skaters / Side
Set 2 - 2 Rounds
:45 Plyo Squats
:45 Plank Leg Raises
Set 3 - Reps of 10
KB Single Leg Deadlifts / Side
Med Ball Dead Bugs
Set 4 - 2 Rounds of:
:45 Mini Bank High Knees
:45 Sprints
Pairing 3 - 3 Rounds
6 KB Goblet Hold Cossack Squats Per Side w/ :04 Iso Hold @ Bottom
8 DB Overhead Straight Leg Sit Ups
Mobility Work - Hips
WORKOUT 3
Set 1 - 4 Rounds
:90 Sprints
8 BOSU Plank Elevator
8/Side KB Gorilla Rows + :03 Pause @ Top
Set 2 - 4 Rounds
:60 Med Ball Jacks
12 Med Ball Slams
8/Side BOSU Iron Crosses
Set 3 - 4 Rounds
:60 Glider Mountain Climbers
15 Med Ball Overhead Sit Ups w/ Legs Straight + :03 Descending Iso
15 DB Floor Chest Flyes
Mobility Work - Shoulders
WORKOUT 4
Set 1 - 4 Rounds
12/Side DB Reverse Lunges
12 Glider Body Saws
:45 Plyo Squats
Set 2 - 3 Rounds
:45 Jump Rope Singles
12/Side Weighted 1-Leg Hip Extensions off Bench
10 Toes to Bar
Set 3 - 4 Rounds
15/Side Mini Band Skaters
12 Glider Hamstring Extensions
8/Side Oblique Med Ball Slams
Burnout X 1 Round
50 Russian KB Swings
40 Plank Jacks
30 Burpees
20 Plyo Lunges
10 Dead Bugs / Side
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