TONE & DEFINE PROGRAM - WEEK 5
WORKOUT 1
Set 1 - 4 Rounds
12 TRX Chest Flyes
8/Side Barbell Landmine Bus Drivers
:60 Battle Rope Double Waves
Set 2 - 3 Rounds
200m Ski
25 Butterfly Sit Ups
Set 3 - 4 Rounds
12 Barbell Bent Over Reverse Grip Rows + :04 Descending Iso
6 / Side Bear Plank Lateral Crawls
12 DB Tricep Skull Crushers
Set 4 - 1 Round
1 mile Run / Sprint / Jog
20 TRX Core Extensions
30 TRX Reverse Flyes
Mobility - :90 @ Each
WORKOUT 2
Set 1 - 3 Rounds
15 TRX Squat Jumps
12/Side Weight Plate Overhead Forward + Reverse Lunges
10 Reverse Crunches
Set 2 - 4 Rounds
300m Row
12/Side Mini Band Donkey Kicks w/ :03 Iso Hold @ Top
8/Side KB Sew The Needles
Set 3 - 3 Rounds
12 KB Sumo Deadlifts + :03 Iso Hold @ Bottom
15 Glute Bridge Marches
20 Horseshoes
Set 4 - 1 Round Burnout
20/Side Mini Band Lateral Leg Extensions
10/Side GHD Iron Cross
30 GHD Prone Extensions
Mobility - :90 @ Each
WORKOUT 3
Pairing 1 - 4 Rounds
12 Weight Plate Push Ups + :03 Iso @ Bottom of PU
.12 4% Incline Sprint
Pairing 2 - 4 Rounds
12 GHD Sit Ups
6 TRX Pull Ups
Pairing 3 - 4 Rounds
8 Barbell Ab Rollouts
25 Russian KB Swings
Pairing 4 - 4 Rounds
6 DB Zottman Curls
15 TRX Tricep Extensions
Burnout X 1 Round
600m Arms Only Row
30/Side Oblique V Ups
Mobility - :90 @ Each
WORKOUT 4
Set 1 - 3 Rounds
8/Side KB Goblet Rotational Squats
6/Side DB Box Step Ups + :03 Descending Iso
8 Weight Plate Pullovers + Legs Raised
Set 2 - 3 Rounds
50 Soccer Steps
30 Horseshoes
10/Side Oblique Med Ball Slams
Set 3 - 3 Rounds
12 Barbell Sumo Deadlifts
15 Rower Seat Hamstring Extensions
20 Butterfly Sit Ups
Set 4 - 3 Rounds
12/Side 45º Reverse Lunges
20/Side Glider Mountain Climbers
200m Leg Only Row
Mobility - :90 @ Each