TONE & DEFINE PROGRAM - WEEK 2

WORKOUT 1

Set 1 - 4 Rounds
12 Weight Plate Deficit Push Ups
10 TRX Core Extensions
8 TRX Pull Ups

Set 2 - 4 Rounds
200m Sprints
15 GHD Sit Ups
12 DB Overhead Tricep Extensions

Set 3 - 4 Rounds
8/Side DB Crossbody Curls
6/Side Med Ball Oblique Slams
75 Jump Rope Singles

Burnout X 1 Round
30 TRX Tricep Extensions
500m Arms Only Row
20 Reverse Crunches

Mobility Work - Back

WORKOUT 2

Set 1 - 4 Rounds
:45 Mini Band Skaters
8/Side KB Rotational Squats

Set 2 - 4 Rounds
8 Barbell Sumo Deadlifts + :03 ISO Hold @ Bottom
16 Star Crunches

Set 3 - 4 Rounds
6/Side DB Box Step Ups + Reverse Lunge
25 Russian KB Swings

Set 4 - 3 Rounds
200m Run
8 Weight Plate Pullovers
12 GHD Prone Extensions

Mobility Work - Hips

WORKOUT 3

Set 1 - 3 Rounds
600m Row
10 TRX Inverted Rows
12 Glider Body Saws

Set 2 - 4 Rounds
:60 Jump Rope
12/12 GHD 1-Arm Overhead Oblique Sit Ups

Set 3 - 3 Rounds
12 DB Narrow Chest Press
10 Barbell Good Mornings
8 TRX Core Extensions + :03 Iso Hold @ Full Extension

Burnout X 1 Round
25 DB Hammer Curls
30 Bent Over Tricep Extensions

Mobility Work - Shoulders

WORKOUT 4

Set 1 - 3 Rounds
10 Reverse Crunches
15 TRX Squat Jumps
20 Glute Bridge Marches

Set 2 - 3 Rounds
8 Barbell Sumo Deadlifts
15/Side Mini Band Lateral Squat Walks
20 TRX Mountain Climbers

Set 3 - 3 Rounds
6 Barbell Ab Rollouts
8/Side DB Forward Walking Lunges
10 Glider Body Saws

Burnout X 1 Round
600m Row
30 Hip Extensions + :04 Iso Hold @ Top
20 Supermans

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