4 Day Tone-Up Workout Plan | Gym & Equipment Needed!

Before each workout, perform a proper warm-up!!! Warm-ups prepare the body for exercise and reduces the risk of injury by increasing blood flow the muscles, thereby improving oxygen delivery.

 

Warm-up options: 5-10 minutes (add resistance if necessary)

  1. Rowing machine 
  2. Elliptical
  3. Treadmill
  4. Stair master
  5. Jump rope

 

* For the exercises below, use APPROPRIATE weights for your fitness level, don’t overload yourself!

Day 1

  • Plyo Ball exchange- 25 reps
  • Russian twists- 75 reps
  • Mountain climbers- 3 x 1 min.
  • Crunches- 50 reps
  • Back extensions- 50 reps
  • Push-ups- 20 reps

 

Day 2

  • Command holds on bosu Ball- 3 x 1 min.
  • Upright rows- 4 x 8
  • Supine plate raises- 4 x 8
  • V leg reach through- 3 x 45 secs
  • Superwoman’s– 50 reps
  • Lat pull- 4 x 12
  • Rear Delt. Lateral plate raise- 4 x 10

Day 3

  • Suspended St. Leg raises- 3 x 45 secs
  • Single Leg deadlifts w/ DB- 4 x 8 each leg
  • Single Leg squat w/ DB- 4 x 8 each leg
  • Leg Press- 3 x 10, 10, 12
  • Donkey kicks (Glute ext.)- 50 reps
  • Hamstring curls on plyo ball- 50 reps
  • Lateral lunges- 3 x 1 min.

Day 4

  • Assisted pull-ups- 25 reps
  • Concentrated crunches- 50 reps
  • Sumo squat—>St. Leg deadlift- 4 x 6
  • Russian twists- 50 reps
  • Triceps extensions- 3 x 12, 12, 10
  • Lateral shuffle w/ resistance band- 3 x 1 min.
  • Grasshoppers- 4 x 8

 

After each workout, STRETCH STRETCH STRETCH! Stretching is essential, nothing is worse than having sore & TIGHT muscles. Foam roll as well if you can!

Tomorrow is Monday aka start day!

Get fit! ♥

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