TONE & DEFINE PROGRAM - WEEK 9
WORKOUT 1
Set 1 - 3 Rounds
12 Tricep Push Ups + Pulse
8 DB Pullovers + Legs Raised
20 Horseshoes
Set 2 - 3 Rounds
12/Side 1 Arm KB Bent Over Rows
10 Straight Leg Sit Ups
8 DB Pullovers + Legs Raised
Set 3 - 3 Rounds
12 DB Tricep Skull Crushers
15 Resistance Band Bicep Curls + :03 Iso Hold @ Top
8/Side Oblique Med Ball Slams
Burnout X 4 Rounds
:30 High Knees
:30 Assault Bike
400m Run
Mobility - :90 @ Each
WORKOUT 2
Pairing 1 - 4 Rounds
12/Side Plyo Lunges
15 Hip Extensions w/ DB Weighted @ Hips
Pairing 2 - 4 Rounds
12/Side KB Cossack Squats
15/Side Side Plank Dips
Pairing 3 - 4 Rounds
10 KB Goblet Squats + :04 Iso Hold @ Bottom
20 KB Swings
Pairing 4 - 4 Rounds
Mini Band Lateral Walks
Mini Band Dead Bugs
Burnout X 5 Rounds
:30 Plyo Squats
:30 Skaters
:30 Mountain Climbers
:30 Tabletop Crunches
Mobility - :90 @ Each
WORKOUT 3
6 Rounds of :45 Work / :15 Transitions. Rest for :60 Between Rounds
Burpee
Med Ball Go Get Ems
Alternating KB Gorilla Rows
Med Ball Tricep Push Ups
BOSU DB Pullovers
Soccer Steps
Med Ball Oblique Slams
Burnout x 3 Rounds
12 Banded Bicep Curls
10 Plate Ground to Overhead Lifts
8 Reverse Crunches
Mobility - :90 @ Each
WORKOUT 4
Set 1 - 10min AMRAP
40 Mini Band Skaters
16 DB Forward Walking Lunges
12 DB Toe Touches
Set 2 - 3 Rounds of 15 Reps
KB Sumo Squats
BOSU + DB @ Chest Sit Ups
Set 3 - 8min AMRAP
20 Mini Band High Knees
6/Side Side Plank Leg Raises
Set 4 - 3 Rounds
8/Side DB 1 Leg Deadlifts
20 Russian KB Swings
Mobility - :90 @ Each