Toning Training Plan
WEEK 1
6/7/10 – 6/13/10
DAY 1: Weights (Legs)
- Leg extension machine
- Squat jumps (as many as you can for 1 minute total)
- Step ups (use dumbbells or body weight)
- Stability ball hamstring curl
- Wall squats (hold for 30 seconds w/30 seconds rest; 3 times)
- Dolphin plank (hold 30 seconds) and then do a side plank (hold 30 seconds each side). Do both twice.
DAY 2: Weights (Shoulders, Chest & Triceps
- Dumbbell lateral raise
- Triceps extension machine
- Dumbbell chest fly (do this laying on a mat)
- Dumbbell upright row
- Chest press machine
- Pushups (as many as you can)
WEEK 2
6/14/10 – 6/20/10
Day 3: Weights (Legs)
- Double Leg Lift
- Calf raise with stability ball
- Burpees (as many as you can for 1 minute)
- Side lunge & lift
- Booty blaster (kick straight out for 10 reps & then pulse leg up towards the ceiling for 3 sets of 10 reps each)
- Lunge jumps (as many as you can for 1 minute)
- Stability ball pass
DAY 4: Weights (Back & Biceps)
- Bicep curl
- Lat pull down (squeeze you back muscles & keep good posture)
- Cable hammer curl with rope attachment
- Two arm dumbbell row
- Stability ball back extension
WEEK 3
6/21/10 – 6/27/10
Day 5: Weights (Legs)
- Sumo squat & leg raise (use dumbbells or body bar)
- Romanian dead lift (can hold dumbbells instead of barbell)
- Plie Squat with calf raise
- Begin by standing with feet wider than your hips and toes pointing out at 45 degree angle. With your hands either across your chest or in front of you, or holding a heavy dumbbell in both hands in front of you, begin to slowly lower down into a squat. While you are holding in your squat position begin to raise one foot at a time up onto your toes. Alternating sides and pausing at the top for a moment.
- Reverse lunge (add a knee lift before bringing the leg back and lunging)
Day 6: Weights (Shoulders, Chest & Triceps)
- Dumbbell shoulder press
- Bench dips
- Leaning lateral raise
- Supine chest press (can do on the floor instead of the ball)
WEEK 4
6/28/10 – 7/4/10
Day 7: Weights (Legs)
- Weighted hamstring curl
- Kneeling cable kickback (if you’re not at a gym, or if yours does not have ankle straps, you can do a bridge)
- Step ups
- Stability ball leg raise
- Pilates roll up (do it slowly and hold a medicine ball to make it more challenging)
- The pretzel
Day 8: Weights (Back & Biceps)
WEEK 5
7/5/10 – 7/11/10
DAY 9: Weights (Legs)
- Leg extension machine
- Squat jumps (as many as you can for 1 minute total)
- Step ups (use dumbbells or body weight)
- Stability ball hamstring curl
- Wall squats (hold for 30 seconds w/30 seconds rest; 3 times)
- Dolphin plank (hold 30 seconds) and then do a side plank (hold 30 seconds each side). Do both twice.
Day 10: Weights (Shoulders, Chest & Triceps)
- Dumbbell skull crusher (can do on bench or laying down)
- Push press
- Pushups (as many as you can)
- Elbows out extension
- Cable crossover
- Dumbbell frontal raise
WEEK 6
7/12/10 – 7/18/10
Day 11: Weights (Legs)
- Weighted hamstring curl
- Kneeling cable kickback (if you’re not at a gym, or if yours does not have ankle straps, you can do a bridge)
- Step ups
- Stability ball leg raise
- Pilates roll up (do it slowly and hold a medicine ball to make it more challenging)
- The pretzel
Day 12: Weights (Back & Biceps)
- Dumbbell concentration curl
- Dumbbell pullover
- Good mornings (hold a circular flat weight against your chest instead of using the barbell)
- Cable curl
- Ts Ys and Is (use a light weight for this one)
- Double straight leg lowers
WEEK 7
7/19/10 – 7/25/10
Day 13: Weights (Legs)
- Sumo squat & leg raise (use dumbbells or body bar)
- Romanian dead lift (can hold dumbbells instead of barbell)
- Plie Squat with calf raise
- Begin by standing with feet wider than your hips and toes pointing out at 45 degree angle. With your hands either across your chest or in front of you, or holding a heavy dumbbell in both hands in front of you, begin to slowly lower down into a squat. While you are holding in your squat position begin to raise one foot at a time up onto your toes. Alternating sides and pausing at the top for a moment.
- Reverse lunge (add a knee lift before bringing the leg back and lunging)
Day 14: Weights (Shoulders Chest & Triceps)
- Tricep kickback with pronation
- Diamond pushups (as many as you can)
- Shoulder “fly’s”
- Holding a light weight (like a 2.5 lb flat weight in each hand, bring your arms out and up to shoulder height so your body looks like the letter “T”.
- Flap your arms up and down (small movements and fast) for a total of 1 minute, repeat 3 times.
- Vogue press
- Tricep dips
- Chest press
WEEK 8
7/26/10 – 8/1/10
Day 15: Weights (Back & Biceps)
- Lying row (or can do bent over)
- Stability ball concentration curl
- Lat pullover
- Preacher curl
- Back extension & twist
- Overhand bicep curl
Day 16: Weights (Shoulders, Chest & Triceps)
- Dumbbell shoulder press
- Bench dips
- Leaning lateral raise
- Supine chest press (can do on the floor instead of the ball)
WEEK 9
8/2/10 – 8/8/10
DAY 17: Weights (Back & Biceps)
- Bicep curl
- Lat pull down (squeeze you back muscles & keep good posture)
- Cable hammer curl with rope attachment
- Two arm dumbbell row
- Stability ball back extension
DAY 18: Weights (Shoulders, Chest & Triceps)
- Dumbbell lateral raise
- Triceps extension machine
- Dumbbell chest fly (do this laying on a mat)
- Dumbbell upright row
- Chest press machine
- Pushups (as many as you can)
WEEK 10
8/9/10 – 8/15/10
DAY 19: Weights (Back & Biceps)
DAY 20: Weights (Shoulders, Chest & Triceps)
- Diamond pushups (as many as you can)
- Shoulder “fly’s”
- Holding a light weight (like a 2.5 lb flat weight in each hand, bring your arms out and up to shoulder height so your body looks like the letter “T”.
- Flap your arms up and down (small movements and fast) for a total of 1 minute, repeat 3 times.
- Vogue press
- Tricep dips
- Chest press
WEEK 11
8/16/10 – 8/22/10
OFF WEEK!!!
WEEK 12
8/23/10 – 8/29/10
DAY 21: Weights (Back & Biceps)
- Dumbbell concentration curl
- Dumbbell pullover
- Good mornings (hold a circular flat weight against your chest instead of using the barbell)
- Cable curl
- Ts Ys and Is (use a light weight for this one)
+ Weights (Shoulders, Chest & Triceps)
- Dumbbell skull crusher (can do on bench or laying down)
- Push press
- Elbows out extension
- Cable crossover
- Dumbbell frontal raise
- Pushups (as many as you can)
WEEK 13
8/30/10 – 9/5/10
Day 23: Weights (Back & Biceps)
- 21s
- Bent over dumbbell fly
- Dumbbell hammer curls
- Seated row
- The sprinter Day 24: Weights (Back & Biceps)
- 21s
+ Weights (Shoulders, Chest & Triceps)
- Dumbbell lateral raise
- Triceps extension machine
- Dumbbell chest fly (do this laying on a mat)
- Dumbbell upright row
- Chest press machine
- Pushups (as many as you can)
WEEK 14
9/6/10 – 9/12/10
DAY 25: Weights (Full Body)
- Split Squat
- Two-Arm Swing
- Lateral Squat
- Modified Deadlift
- Rollout
- Dumbbell Push-Up
- Single-Arm Row
- Curl to Press
- Dumbbell Side Plank
WEEK 15
9/13/10 – 9/20/10
Day 27: Weights (Back & Biceps)
- Pullover and press
- Hammer curl
- V up
- Tricep pressdown
- 21s
- Overhead tricep extension (can do with rope and pulley or with a heavier dumbbell)
+ Weights (Shoulders, Chest & Triceps)
- Dumbbell shoulder press
- Bench dips
- Leaning lateral raise
- Supine chest press (can do on the floor instead of the ball)
WEEK 16
9/20/10 – 9/26/10
Day 29: Weights (Back & Biceps)
- Dumbbell concentration curl
- Dumbbell pullover
- Good mornings (hold a circular flat weight against your chest instead of using the barbell)
- Cable curl
- Ts Ys and Is (use a light weight for this one)
- Double straight leg lowers
+ Weights (Shoulders, Chest & Triceps)
- Dumbbell skull crusher (can do on bench or laying down)
- Push press
- Pushups (as many as you can)
- Elbows out extension
- Cable crossover
- Dumbbell frontal raise
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