TONE & DEFINE PROGRAM - WEEK 8

WORKOUT 1

Set 1 - 3 Rounds
100 Soccer Steps
12/Side KB Floor 1-Arm Chest Press
8/Side Med Ball Oblique Slams

Set 2 - 3 Rounds
50/Side Bicycles
15 Kneeling on BOSU Rear Delt Band Pull Aparts
12/Side BOSU Iron Crosses + :02 Iso @ Top

Set 3 - 3 Rounds
10 Burpees
15 Resistance Band Bent Over Tricep Extensions + :03 Iso Hold @ Full Ext
10/Side Star Crunches

Burnout X 6 Rounds
:45 Light Jog
:15 Max Effort Sprints
:60 Cool Down Walk

Mobility Work - Back

WORKOUT 2

Pairing 1 - 4 Rounds
12/Side DB Bulgarian Split Squats
20 Butterfly Sit Ups

Pairing 2 - 4 Rounds
8/Side KB Cossack Squats
12 Weight Plate Pullovers Off BOSU

Pairing 3 - 4 Rounds
100 Mini Band Skaters
10/Side DB 1 Leg Deadlifts

Pairing 4 - 4 Rounds
20/Side Glute Bridge Marches
12 V Ups

Burnout X 6 Rounds
10 Walking Forward Lunges
:60 Run

Mobility Work - Hips

WORKOUT 3

Set 1 - 4 Rounds
8 Burpees + 2 Push Up @ Bottom
15 Incline Bench DB Reverse Flyes
12 Med Ball Slams

Set 2 - 4 Rounds
:40 Plank Jacks
12 DB Overhead Tricep Extensions
15/Side Dead Bugs

Set 3 - 4 Rounds
:30 Assault Bike
8/Side DB Crossbody Curls
10 Med Ball Go Get Ems

Burnout X 1 Round
10 Burpee Tuck Jumps
:30 Sprint
9 Burpee Tuck Jumps
:30 Sprint
8 Burpee Tuck Jumps
:30 Sprint
7 Burpee Tuck Jumps
:30 Sprint
6 Burpee Tuck Jumps
:30 Sprint
5 Burpee Tuck Jumps
:30 Sprint
4 Burpee Tuck Jumps
:30 Sprint
3 Burpee Tuck Jumps
:30 Sprint
2 Burpee Tuck Jumps
:30 Sprint
1 Burpee Tuck Jumps
:30 Sprint

Mobility Work - Shoulders

WORKOUT 4

Set 1 - 5min AMRAP
10 Plyo Squats
10 DB Toe Touches
10 Skater Jumps / Side

Set 2 - 4 Rounds
12 KB Romanian Deadlifts
12 BOSU Supermans + :02 Iso @ Top
10 Wipers

Set 3 - 4 Rounds
15 Weighted Barbell Hip Extensions
6/Side DB Bulgarian Split Squats
8/Side KB Sew the Needles

Burnout X 6 Rounds
20 Russian KB Swings
20 Plyo Lunges
20 Mini Band High Knees
:45 Ski

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