MONTH ONE | Week One

*Choose the heaviest weight amount so that you
can at minimum, achieve 12-14 reps (repetitions)*

~ Maximize time under tension ~
~ Maximize muscle activation/contraction ~

HIIT Cardio Options

At least one minute maximum heart rate,
and one minute rest per activity.

For MyZone users: Maintain Yellow/Green Zones for 12-20 minutes total.

**Click Here for additional info on H.I.I.T. Cardio**

From Easiest to Most Difficult:

Jog / Walk
Sprint / Walk
Elliptical / Sprint-Walk
HIIT Cardio Machine / Sprint-Walk
StairMaster / Sprint-Walk
BootCamp
Pilates
Pilates Reformer
CrossFit
Boxing

Day 1 | Back - Chest - HIIT

4 exercises, 2 muscle groups @ 3 sets ~ 12 reps ~ 60 sec. rest

 

“HIIT Cardio Activity” to end day one

You don’t have to drudge the boredom of hours of treadmill anymore! Studies show that ‘High Intensity Interval Training’ (HIIT) produces 6x more body fat loss, and sustained muscle mass, better than long, sustained cardio programs.

Complete your workout with some HIIT Cardio, feeling refreshed to tackle the day!

Note: HIIT Cardio activities are listed at the top of this page.

 

Day 2 | Leg ~ Shoulder ~ Abs

4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest for each exercise.

complete day 2 with 10-15 minutes of ab exercises!

(3 different ab exercises | 2 sets | 14-20 reps each exercise)

 

Day 3 | Biceps ~ Triceps ~ HIIT

3 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest

 

HIIT CARDIO TO COMPLETE DAY 3

Day 4

Rest Day!
But do some type of activity to reward your emotional and physical needs. i.e.: yoga, bike ride, hiking, get a massage, etc.

Day 5 | Back - Chest - HIIT

4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest

“HIIT Cardio activity” to end Day 5!

 

Day 6 | Leg ~ Shoulder ~ Abs

4 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest

complete day 6 with 10-15 minutes of ab exercises!

(3 different ab exercises | 2 sets | 14-20 reps each exercise)

 

DAY 7 | BICEPS ~ TRICEPS ~ HIIT

3 exercises @ 3 sets ~ 12 reps ~ 60 sec. rest

HIIT Cardio activity to complete day 7!

Don’t forget to do some light activity for day 8!

Congratulations!
You have completed the first week of the muscle toning program.
Weeks 2-4 will be a similar concept.

3 consecutive days followed by a light activity (i.e. massage, yoga).
Each muscle group needs 48 hours of recovery before you work out that particular muscle group again.