Toning Training Plan

WEEK 1

6/7/10 – 6/13/10 

DAY 1: Weights (Legs)

DAY 2:  Weights (Shoulders, Chest & Triceps

WEEK 2

6/14/10 – 6/20/10 

Day 3: Weights (Legs)

DAY 4: Weights (Back & Biceps)

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)

WEEK 4

6/28/10 – 7/4/10

Day 7:  Weights (Legs)

Day 8: Weights (Back & Biceps)

WEEK 5

7/5/10 – 7/11/10

DAY 9: Weights (Legs)

Day 10: Weights (Shoulders, Chest & Triceps)

WEEK 6

7/12/10 – 7/18/10

Day 11:  Weights (Legs)

Day 12: Weights (Back & Biceps) 

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)

WEEK 8

7/26/10 – 8/1/10

Day 15: Weights (Back & Biceps)

Day 16: Weights (Shoulders, Chest & Triceps)

WEEK 9

8/2/10 – 8/8/10

DAY 17: Weights (Back & Biceps)

DAY 18:  Weights (Shoulders, Chest & Triceps)

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)

+ Weights (Shoulders, Chest & Triceps)

WEEK 13

8/30/10 – 9/5/10

Day 23: Weights (Back & Biceps)

+ Weights (Shoulders, Chest & Triceps)

WEEK 14

9/6/10 – 9/12/10

DAY 25:  Weights (Full Body)

 

WEEK 15

9/13/10 – 9/20/10

Day 27: Weights (Back & Biceps)

+ Weights (Shoulders, Chest & Triceps)

WEEK 16

9/20/10 – 9/26/10

Day 29: Weights (Back & Biceps)

+ Weights (Shoulders, Chest & Triceps)

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