TONE & DEFINE PROGRAM - WEEK 6
WORKOUT 1
Pairing 1 - 4 Rounds
12/Side Med Ball Crossover Push Ups
6 GHD Iron Cross / Side
Pairing 2 - 4 Rounds
15 Kneeling Rear Delt Band Pull Aparts
:60 Battle Rope Slams + Burpee
Pairing 3 - 4 Rounds
12 DB Overhead Tricep Extensions
300m Row
Pairing 4 - 3 Rounds
:60 Soccer Steps
12 Barbell Floor Chest Press + Reverse Crunch
Burnout X 1
800m Ski
35 DB Cross Body Curls
Mobility Work - Back
WORKOUT 2
Set 1 - 4 Rounds
8/Side DB Box Step Ups
10 Weight Plate Overhead Sit Ups w/ :04 Descending Iso
:45 Plank Jacks
Set 2 - 3 Rounds
:45 TRX Slow Controlled Mountain Climbers
10 Barbell Hip Thrusts off Box
10 Glider Body Saws
Set 3 - 4 Rounds
15/Side Mini Band Lateral Squat Walks
12 Rower Seat Hamstring Extensions w/ :03 Hold @ Full Ext
.06 6% Incline Sprint
Burnout X 1 Round
30 GHD Sit Ups
600m Row
Mobility Work - Hips
WORKOUT 3
Set 1 - 4 Rounds
:90 4% Incline Sprints
8 TRX Core Extensions + :03 Iso Hold @ Full Extension
10 DB Bent Over Reverse Grip Rows
Set 2 - 4 Rounds
:90 Battle Rope Jacks
8/Side GHD Iron Cross
8 Tricep Box Dips + :04 Iso Hold @ Bottom
Set 3 - 4 Rounds
200m Ski
8 Incline Bar Push Ups + Pulse
8 DB Floor Chest Flyes
Burnout - 1 Round
30 DB Supinated Bicep Curls
600 Row
Mobility Work - Shoulders
WORKOUT 4
Pairing 1 - 4 Rounds
12 Barbell Back Squat + :02 ISO @ Bottom
12 GHD Prone Extensions
8 / Side Barbell Bus Drivers
Pairing 2 - 4 Rounds
12 TRX Squat Jumps
12 Med Ball Hamstring Extensions
12 Reverse Crunches + :03 Iso @ Top
Pairing 3 - 3 Rounds
8/Side KB Goblet Lateral Lunges
8/Side Barbell Split Stance Deadlifts
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