TONE & DEFINE PROGRAM - WEEK 7

WORKOUT 1

Set 1 - 3 Rounds
12 BOSU DB Chest Flyes
12/Arm Plank Elevators
15/Side Med Ball Russian Twists

Set 2 - 3 Rounds
15 KB Gorilla Rows / Side
12 Resistance Band Bent Over Tricep Extensions
:60 Mountain Climbers

Set 3 - 3 Rounds
6/Side DB Cross Body Curls
12 Reverse Crunches
25/Side Mini Band High Knees

Burnout X 10 Rounds
:45 Sprints / :15 Rest

Mobility Work - Back

WORKOUT 2

Set 1 - 3 Rounds
12/Side KB Goblet Forward Lunges
10/Side Split Lunge Jumps
15 Med Ball Slams

Set 2 - 3 Rounds
10/Side DB Split Stance Deadlifts
10/Side BOSU Iron Crosses
25 Russian KB Swings

Set 3 - 3 Rounds
15 DB Front Squats + :03 Iso Hold @ Bottom
12/Side Plank Bird Dogs
15/Side Mini Band Hydrant Extensions

Burnout Cardio X 3 Rounds
10 Plyo Squats
10 Burpees
:60 Sprint

Mobility Work - Hips

WORKOUT 3

Pairing 1 - 4 Rounds
15 Incline DB Chest Press + Pulse
12 DB Tricep Skull Crushers

Pairing 2 - 4 Rounds
12 DB Bent Over Reverse Flyes
100 Jump Rope Singles

Pairing 3 - 3 Rounds
15 Med Ball Tricep Push Ups
15 Resistance Band Hammer Curls

Burnout X 3 Rounds
2:30 Run
40 Star Crunches
30 Plank Jacks
20 Mini Band Dead Bugs
10 DB Pullovers

Mobility Work - Shoulders

WORKOUT 4

Set 1 - 3 Rounds
12/Side Glider Bodyweight Lateral Lunges
15 KB Sumo Squats
12 DB Overhead Straight Leg Sit Ups

Set 2 - 3 Rounds
8/Side KB Goblet Rotational Squats
15/Side Glute Bridge Marches
20 BOSU Supermans

Set 3 - 3 Rounds
8/Side KB Sew The Needles
15 Plyo Lunges
12 KB Deadlifts + :04 Iso Hold @ Bottom

Burnout X 4 Rounds
:45 Burpees
:45 Mini Band Jumping Jacks
:45 Sprints

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