TONE & DEFINE PROGRAM - WEEK 4
WORKOUT 1
Set 1 - 3 Rounds
:60 Jump Rope Singles
15 TRX Chest Flyes
12 Alternating DB Bent Over Rows
6/Side Barbell Landmine Bus Drivers
Set 2 - 3 Rounds
200m Max Row
12 Kneeling Rear Delt Band Pull Aparts
6/Side DB Zottman Curls
12 GHD Sit Ups
Set 3 - 3 Rounds
400m Ski
12 Tricep Box Dips
12 Med Ball Slams
Burnout - 800m Ski
Mobility Work - Back
WORKOUT 2
Set 1 - 12 / 10 / 8 / 6 / 4
Barbell Split Stance Deadlifts / Side
GHD Prone Extensions
Set 2 - 3 Rounds
10 KB Goblet Rotational Squats / Side
15 TRX Squat Jumps
20 Mini Band Lateral Squats Walks / Side
Set 3 - 12 / 10 / 8 / 6/ 4
DB Reverse Lunges + Pulse @ Bottom / Side
Barbell Ab Rollouts
Set 4 - 3 Rounds
.18 6% Incline Sprint
8 Weight Plate Overhead Straight Leg Sit Ups + :03 Descending Iso
12 Mini Band Donkey Kicks / Side
Burnout X 1 Round
20 Burpees
20 Box Jumps
20 Hip Extensions
Mobility Work - Hips
WORKOUT 3
Set 1 - 4 Rounds
8 Med Ball Crossover Push Ups
4/Side GHD 1-Arm Overhead Oblique Sit Ups
20/Side Horseshoes
Set 2 - 4 Rounds
.12 6% Incline Sprint
15 TRX Face Pulls
8 Med Ball Butterfly Sit Ups
Set 3 - 3 Rounds
100m Ski
12 DB Skull Crushers
10 TRX Core Extensions + :03 Iso Hold @ Full Extension
Set 4 - 1 Round
25 Barbell Curls
50 Side to Side Plank Dips
75 Battle Rope Slams
Mobility Work - Shoulders
WORKOUT 4
Pairing 1 - 4 Rounds
6/Side DB 45º Reverse Lunges
8 GHD Prone Extensions
Pairing 2 - 4 Rounds
8/Side 1-Leg Hip Thrusts off Box
15 Med Ball Bear Hug Plyo Squat
Pairing 3 - 4 Rounds
8/Side KB Split Stance Deadlifts
8 Glider Body Saws
Pairing 4 - 4 Rounds
10/Side PVC Pipe Dead Bugs
8/Side KB Goblet Rotational Squats
Burnout X 1 Round
20/Side Side Plank Leg Raises
30/Side Mini Band Lateral Leg Extensions
600m Row
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