TONE & DEFINE PROGRAM - WEEK 3
WORKOUT 1
Pairing 1 - 4 Rounds of Reps of 15 / 15 / 12 / 12
Barbell Floor Chest Press + Floor Wipers
400m Ski
Cardio 1
8 Rounds of :20 Burpee + Battle Rope Slams w/ :10 Rest Between
Pairing 2 - 4 Rounds of Reps of 10 / 8 / 6 / 4
TRX Rows
Weight Plate Pullovers w/ :04 Iso Hold @ Top
Cardio 2
8 Rounds of :20 Sprints w/ :10 Rest Between
Pairing 3 - 3 Rounds
12 / 10 / 8 - Tricep Box Dips
8/Side GHD Iron Crosses
10 Straight Leg Sit Ups
Cardio 3 - 1000m Row
Mobility Work - Back
WORKOUT 2
Pairing 1 - 3 Rounds
12 Barbell Back Squats w/ :03 Iso Hold @ Bottom
12 GHD Prone Extensions + :03 Iso Hold @ Top
Cardio Set 1 - 3 Rounds
:30 Plyo Lunges
:30 Stability Ball Body Saws
Pairing 2 - 3 Rounds
15 KB Sumo Deadlifts
12 PVC Pipe Resisted Dead Bugs / Side
Cardio Set 2 - 3 Rounds
:30 Mini Band Skater Jumps
:45 Ski
Pairing 3 - 3 Rounds
6 KB Cossack Squats Per Side w/ :03 Iso Hold @ Bottom
8 GHD 1 Arm Overhead Oblique Sit ups
Mobility Work - Hips
WORKOUT 3
Set 1 - 4 Rounds
150m Row
8 Rower Seat Body Saws + :03 Iso Hold @ Full Extension
10 DB Reverse Grip Bent Over Rows
Set 2 - 4 Rounds
:60 Elliptical/Ski
12 Incline DB Chest Press
8/Side KB Standing Oblique Crunches
Set 3 - 3 Rounds
400m Sprint
8 DB Straight Leg Overhead Sit Ups + :03 Descending Iso
8 DB Chest Flyes
Burnout - 1 Round
30 Seated Supinated DB Bicep Curls
30 Tricep Box Dips
Mobility Work - Shoulders
WORKOUT 4
Set 1 - 4 Rounds
8/Side DB Box Step Ups
10 DB Russian Twists / Side
:45 Plank Jacks
Set 2 - 3 Rounds
:45 DB Goblet Plyo Squats
10 Hip Thrusts
10 Stability Ball Straight Leg Rotations
Set 3 - 4 Rounds
15/Side Side Plank Leg Raises
12 Rower Seat Hamstring Extensions w/ :02 Hold @ Full Extension
Burnout: 8 Rounds of :20 Work / :10 Rest
Assault Bike
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