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Burn and Tone Workout

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Burn Fat and TONE – Sounds AWESOME

I designed “The Burn Fat TONE Workout” to increase fatloss from your entire body and define lean muscle tone.

The Exercises Ladder up and down in reps to really shock and confuse your body so you stimulate and increase fatloss.

Enjoy, Vix

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BREATHING TIP: always breathe IN on the easy part of the exercise and EXHALE on the hard part of the exercise

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TIP: If You Are New to Working Out or Just Getting Back Into It Start this week gradually: 20 mins on Mon Wed Fri is a great start (more if you are feeling great) and build up your workouts over time.

77% of Your result comes from your Nutrition so focus on nutrition while you get stronger and stronger in your workouts.

If you are new to working out with weights you are really going to feel the first and second sessions, after that it won’t be as intense (but you will always feel like you did a great workout)

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CARDIO OPTIONS:

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If you have access to cardio equipment choose your favourite

Treadmill, rower, spin bike, x-trainer,

Otherwise do a run of equal time or interval stationary cardio exercises
– jump rope, jog on spot, star jumps, Mountain climbers.

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SET 1

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1. Complete 5 mins of easy Cardio for your "warm up" then do the rep pattern below

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  • 12 reps of Alt Overhead Lunges and 2 reps of Tricep Dips
  • 10 reps of Alt Overhead Lunges and 4 reps of Tricep Dips
  • 8 reps of Alt Overhead Lunges and 6 reps of Tricep Dips
  • 6 reps of Alt Overhead Lunges and 8 reps of Tricep Dips
  • 4 reps of Alt Overhead Lunges and 10 reps of Tricep Dips
  • 2 reps of Alt Overhead Lunges and 12 reps of Tricep Dips
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2) Alternating Overhead Lunges

Step Left lunge – back to Stance – close
Step Right Lunge – thats 2 reps

12 in total then 10, 8, 6, 4,2 as the reps drop

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3) Tricep Dips

Keep your back and hips to the Bench – do these slow

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SET 2

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1. Complete 5 mins of Responsive Cardio

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Here is How:

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Min 1: 45 seconds hard, followed by 15 seconds easy
Min 2: 45 seconds hard, followed by 15 seconds easy
Min 3: 45 seconds hard, followed by 15 seconds easy
Min 4: 45 seconds hard, followed by 15 seconds easy
Min 5: 45 seconds hard, followed by 15 seconds easy

Now do the same rep pattern below

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  • 12 reps of Plank Jumps and 2 reps of Weighted Crunches
  • 10 reps of Plank Jumps and 4 reps of Weighted Crunches
  • 8 reps of Plank Jumps and 6 reps of Weighted Crunches
  • 6 reps of Plank Jumps and 8 reps of Weighted Crunches
  • 4 reps of Plank Jumps and 10 reps of Weighted Crunches
  • 2 reps of Plank Jumps and 12 reps of Weighted Crunches
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2) Plank Jumps

Place weights on floor – step or jump back to plank – step or jump forward – stand up/jump

BEGINNER TIP: do this without weights and place your hands on a low step or bench – Step feet back to plank holding your abs in tight – step forward to stand

  • as you get stronger lower the step/bench until you can do this with hands on floor then add weights
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3) Weighted Crunches

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SET 3

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1. Complete 5 mins of Responsive Cardio

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Here is How:

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Min 1: 45 seconds hard, followed by 15 seconds easy
Min 2: 45 seconds hard, followed by 15 seconds easy
Min 3: 45 seconds hard, followed by 15 seconds easy
Min 4: 45 seconds hard, followed by 15 seconds easy
Min 5: 45 seconds hard, followed by 15 seconds easy

Now do the same rep pattern below

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  • 12 reps of Sumo Squats and 2 reps of Hammer Curl Press
  • 10 reps of Sumo Squats and 4 reps of Hammer Curl Press
  • 8 reps of Sumo Squats and 6 reps of Hammer Curl Press
  • 6 reps of Sumo Squats and 8 reps of Hammer Curl Press
  • 4 reps of Sumo Squats and 10 reps of Hammer Curl Press
  • 2 reps of Sumo Squats and 12 reps of Hammer Curl Press
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2) Sumo Squats

Feet Wide – toes turned out to engage your inner thighs

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3) Hammer Curl Press

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Facebook Comments

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77 Comments

  • Anna

    Reply Reply February 27, 2013

    Im glad I re-read this first time I thought it said do each set 3 times. OMG!!!!!!

  • bec clarke

    Reply Reply February 27, 2013

    Oh my if this doesn’t get rid of my Granny Arms then nothing will. I have always had problems with my Triceps being soft not matter what I do but boy they are wobbly now.
    Just completed all 3 sets and the whole lot of me is wobbly, I feel great.

  • Anna

    Reply Reply February 27, 2013

    Completed :) that was an awesome workout. Thank you xx

  • Laura

    Reply Reply February 27, 2013

    Hello, if i just did the exercises first, then the cardio later as part of a run/cardio session, would i get the same benefits? Thanks :)

    • Vix

      Reply Reply February 28, 2013

      Hi Laura I set the workouts up like this so you will be able to push harder in the cardio for a smaller amount of time and breaking up the strength with cardio gives your fatigued muscles a great chance to recover before the next strength set. So breaking up the strength and cardio is better than no workout at all but you will definately get best results from doing the workout as it is set up.

  • SeF

    Reply Reply February 28, 2013

    i don’t really understand how to do the first exercise of set 2. (Step back plank shoulder press combo: place hands on floor – step back to
    plank – step forward – stand up – shoulder press) … = ???

    • Vix

      Reply Reply February 28, 2013

      Hey Stef just do pushups or pushups on your knees there if that is to tricky to follow.

  • Anita

    Reply Reply March 27, 2013

    Hi.

    I have bad knees and find lunges realy difficult. Is there anything else that I can substitute?
    BTW, I’ve lost 4 Kg in 3 weeks yey!!!

  • Sandra Soper

    Reply Reply March 29, 2013

    Just so I am clear will I be doing 84 reps per set with a 5 min cardio between sets?

    • Sandra Soper

      Reply Reply March 29, 2013

      Went ahead and did what I thought – man that a great workout. My husband even noticed that my abs are starting to show through. AWESOME!!!!!

      • Vix

        Reply Reply March 29, 2013

        Sandra thats FANTASTIC!

    • Vix

      Reply Reply March 29, 2013

      Hey Sandra thats right 84 reps each set!

  • Lee

    Reply Reply March 29, 2013

    OH YEAHHHHH…I did 10 mins warm up & down cardio each side and did the whole workout including the 5 min cardio in between my sets – I know this kicks butt!!! literally ….and it’s Good Friday – man is it what ;0)

  • Jo

    Reply Reply April 23, 2013

    Would you do intervals on a cross trainer or treadmill, or rower. ??

    • Vix

      Reply Reply April 23, 2013

      Hi Jo ny of those are fine, just use what you have access to!

  • Bec

    Reply Reply April 24, 2013

    Day 3 underway, workout done and dusted, not as challenging as Monday but great workout!
    Now sticking to the food plan…

  • Grace

    Reply Reply April 24, 2013

    I do like the Burn and Tone workout. Thanks Vix.

  • Christine

    Reply Reply April 24, 2013

    Yet again another awesome workout thanks Vix, on any other exercise program or weight loss program I ever done in the past I would have lost motivation and got bored by now but as I said yesterday this is my third challenge in a row from you and I just keep on doing them until you launch another challenge and I now look forward to getting up and doing your exercise program because they’re always different. Big thanks Vix I’ve lost over 10kgs and 30cms in about 8 weeks or so and everyone is noticing, it’s a great feeling xx

    • Vix

      Reply Reply April 24, 2013

      Christine you are doing awesome thats is such a great result and I am so glad everyone is noticing woo hoo!

  • Kasey

    Reply Reply April 24, 2013

    Hello,

    With the hand weights how much would you use per excercise?

    Thanks x

    • Vix

      Reply Reply April 24, 2013

      Hi Kasey aim for 3-5kgs per side.

  • Star

    Reply Reply June 6, 2013

    I’m not getting much time for the food preparation.. Can I make bulk protein smoothies and freeze them? And/or how long would a big batch (eg.2 litres) last in the fridge?

    • Vix

      Reply Reply June 6, 2013

      Hi Star, it is great to hear from you! A smoothie is best had fresh as you get the most nutrients from the fresh fruit – it should only take 3-4 mins to make a fresh smoothie if your travelling you can make a smoothie at the start of the day and store in a freezer bag for the afternoon. All the best, Vix!

  • Cari Robertson

    Reply Reply June 6, 2013

    😀 done….sorry too pooped for anything else….awesome!! TY

  • zahra

    Reply Reply June 6, 2013

    Oooh am done bt badly may neck is on pain and todays workout was great an simple

  • Jodi

    Reply Reply March 24, 2014

    I am doing the 14 days with a friend. does it matter what order we do the sets in? if she started on set 1 and I started on set 2 would that still get the best results? its just we don’t have enough equipment to both be on the same thing? obviously we would both do the 3 sets just in a different order? thanks

    • Vix

      Reply Reply March 24, 2014

      Hi Jodi!

      Try your best to stick exactly to the way Vix has planned the workouts for you :)

      All the best!

      • Jodi

        Reply Reply March 25, 2014

        Hi Vix, thanks we managed to share the space and equipment this morning and stayed in order as required! talk about tough LOL, I had sweat dripping from everywhere, its so motivating getting through each workout. im loving it, I cant really move cause im so sore but no pain no gain! I cant wait till tomorrows challenge.

        • Vix

          Reply Reply March 25, 2014

          Hehe Jodi! FANTASTIC work!! Keep it up!!

  • Natalie

    Reply Reply April 29, 2014

    Hey Vix, just wanted to say this is the third slim down I have signed up for and thank you for posting different workouts with this one, I think I need some guidance with workouts and todays one in particular was really good. I have lost 5 cms of my tummy and 4 off my thighs, two from around my arms and 4 cms off my hips. I plateaued a bit inbetween slimdowns but have lost 12 kilos so far and started out using two kilo dumbells but have strengthened up so much I now use 6 kilo ones. Thank you so much for your programme and for helping someone like me whos been abusing the biscuit tin for years. Thanks vix xx

    • Vix

      Reply Reply April 29, 2014

      Hi Natlie! Thanks for your kind words! Youve had GREAT results on the Slim Down Challenges. You should deffs checkout the Flat Tummy Solution! http://www.flattummysolution.com keep up the awesome work! :)

  • Melissa

    Reply Reply June 17, 2014

    On day two, do I do the cardio first, the first set of the two workouts and then cardio again and step two workout etc etc? Or do cardio, all the workouts and then cardio for the second half? Hope this makes sense!!

    • Vix

      Reply Reply June 17, 2014

      Hi Melissa! So you start off with your 5minutes of cardio then you do Set 1 which is Alternating overhead lunges & Tricep Dips, then you do another 5 minutes of cardio and do set 2 which is the Plank Jumps & the Half situps with a weight/ball. Then you do another 5 minutes of cardio and do set 3 which is Sumo Squats and Hammer Curl Press then you are finished :) So cardio, set 1, cardio, set 2, cardio, set 3 – finish. All the best!!

      • Melissa

        Reply Reply June 17, 2014

        Thanks, just want to get this done right!!

  • shelley wesselson

    Reply Reply September 9, 2014

    Hi, just wondering instead of the situps/crunches what can I replace these with as after 5 kids I have a 10cm diastis recti split and these are not recommended. :) thanks, ive lost 1.8kg in last two weeks with moderate exercise and food changes. :) Cannot wait to see how much I can lose with a good exercise routine added in.

    • Vix

      Reply Reply September 9, 2014

      Hey Shelly your are doing great! All of the workouts will work your core so I definitely recommend you get specific advice from your specialist about what is ok and what needs modified. If you have the the Ultimate Slim Down or VIP Membership just log into the membership page at http://www.missfitnesslife.com/vip and Vix can give you specific modifications. All the best!

  • Sharon

    Reply Reply September 10, 2014

    Hi Vix,
    I made it through day 1, which I always think is the hardest. I slept great and completed my workout for the day!!! Yay. I do have a question: I printed out a workout list from the Flat Tummy Series, can I change up what days I do each workout, or is there a specific order for which workout comes on which day? Thanks! I feel great!!

    • Vix

      Reply Reply September 10, 2014

      Hey Sharon I just checked and you also have Trial Access to the VIP Membership Site so check out and follow the daily workout program in there!

      Go to this page http://www.missfitnesslife.com/vip and click the link “STEP 3 Login to the VIP Members Site”.

      There is heaps of cool stuff in there – for the workouts look for the link “CLICK HERE for – This weeks Workout Structure”

  • Shelley prentice

    Reply Reply October 27, 2014

    I did day on end day two workout all together today as I work tomorrow ,is that ok and the. On Wednesday i wil have to do day 3 and 4 workouts as I also work on Thursday .

    • Vix

      Reply Reply October 27, 2014

      Great work Shelley!

  • Shelley prentice

    Reply Reply October 27, 2014

    That was meant to read I did day one and day two today

  • Jess

    Reply Reply October 28, 2014

    Loved day 1:) having the work outs planned out so I don’t have to guess what to do is SO helpful! Thank you Vix????

    For day 2…..I am doing all of set #1 before I move on to Set #2, is that right?

    • Vix

      Reply Reply October 29, 2014

      Hey Jess yes do do all of set 1, then all of set 2, then all off set 3.

  • Lani Brown

    Reply Reply October 29, 2014

    Great workout for Tuesday, that gets both cardio and toning going at the same time and makes me work a bit harder. Love it.
    Await to get the program for Wednesday please.

    • Vix

      Reply Reply October 29, 2014

      Hey Lani the challenge emails go out super early every monring.

      check your junk/spam mail folder just in case the messages end up in there. If the message is not there use send me a message at victoria@missfitnesslife.com and I can send you the details.

  • bindu

    Reply Reply April 18, 2015

    HI Vix these exercise should be done on empty stomach or can I do after food.

  • Lavora Bradley

    Reply Reply April 20, 2015

    I paid for the full access and it said that I would receive an email. I have checked my junk email and still have not received anything. Please Advise

    • Vix

      Reply Reply April 20, 2015

      Lavora I sent you an email with all the details.

  • Kelly

    Reply Reply April 21, 2015

    Hi there, I struggled big time completing this, I only managed to do two lots of cardio and one set of the reps in between and was too tired to do anymore – hoping to do better tomorrow :(

    • Vix

      Reply Reply April 22, 2015

      Kelly just give your best effort to start with- you will get fitter and fitter before you know it!

  • Vee

    Reply Reply April 21, 2015

    Done! Whew!

  • Marian Stump

    Reply Reply April 21, 2015

    Just wondering if I haven’t used weights in awhile, how heavy should I start off with here in the U.S we don’t use KGs, lol. Thanks!

  • Sophia villa

    Reply Reply April 21, 2015

    Just completed day 2 workout! I have always done some sort of exercise but never got toned, results. I can already see how these exercises are going to give me the results I have been longing for, you Rock Vix!!!

    • Vix

      Reply Reply April 22, 2015

      Sophia thats awesome thanks!

  • Kimecha Schneider

    Reply Reply April 22, 2015

    2nd day of 14 day challenge! This is fantastic, best workouts in a long time…and im feeling it!

    • Vix

      Reply Reply April 22, 2015

      Kimecha thats GREAT!

  • Rosslynne

    Reply Reply April 22, 2015

    hi there vix
    Just wondering if it is ok to do cardio at night ive been out all day and just taken the dog for her walk but i really need to get my workout in, thanks Vix oh by the way enjoyed day 2 of the challenge yesterday!!!

  • Tammy

    Reply Reply April 26, 2015

    I’m a runner a and I have a marathon planned in the fall. However, with all my running I’m not losing any weight and I want to build some strength. What do you advise to combine your program while also getting in my miles for training? What schedule would you follow?

    • Vix

      Reply Reply April 27, 2015

      Hi Tammy- Unfortunately long running sessions are detrimental to getting your body into “Response Mode” and rapid transformation to a toned body..

      You could certainly dedicate a block of time towards body transformation and then switch to a running program later, or vice versa/

      Vix’s programs specialise in transforming bodies to be lean and toned quickly and easily.

      To get the best results transforming and reshaping your body using Vix’s programs we recommend you follow the eating and workouts exactly.

      Mixing the program with a running program will definitely put limitations on your results.

      All the best!

  • Andrea

    Reply Reply August 1, 2015

    Are the lunges in set two forward or back? I’m guessing forward?

    Thanks!

    • Vix

      Reply Reply August 2, 2015

      Hi Andrea, most people find it easier to do the lunges back, but other than that it really doesn’t matter forwards or back. All the best!

  • Tracey

    Reply Reply August 4, 2015

    Hi.Today was the first day I’ve exercised in about a year. Let me tell you it was no easy task. I was so looking forward to starting today but found the exercises too advanced for someone so out of shape. I really struggled to get half way through. Is this more for intermediate level people? I don’t think I will be able to follow through! Ugh

    • Vix

      Reply Reply August 4, 2015

      If You Are New to Working Out or Just Getting Back Into It Start this week gradually: 20 mins on Mon Wed Fri is a great start (more if you are feeling great) and build up your workouts over time.

  • Mary

    Reply Reply August 5, 2015

    Day 2, DONE! Those plank jumps (Burpees) were TOUGH.

  • pammy tau

    Reply Reply August 5, 2015

    Hi there Vix

    I am a shift worker and do days and nights,Im up at 04.30 and leave home for work and do not get home until 1900, can I change say Thursday Fridays workout so that Im able to be home to do the exercise or do I need to strickly stick to the days per schedule

    • Vix

      Reply Reply August 5, 2015

      Pammy just do your best to get the workouts in when you can. All the best!

  • Liz Emerick

    Reply Reply August 6, 2015

    Love this workout!!

  • Lyn

    Reply Reply February 2, 2016

    Hi,
    Can you advise how many calories are burnt with each day’s of exercise.
    Thanks
    Lyn

    • Vix

      Reply Reply February 2, 2016

      Hi Lyn, thanks so much for getting in touch!

      I am glad you are enjoying the workouts!

      Everyone will be different but one of my Flat tummy workouts burn approximately 600-800 calories overall.

      Because you are working your whole body via weights and strength, you will get an after burn effect where more calories will be burned while you rest as well.

      Please let me know if there is anything else I can do to help.

      All the best.

      Kristy

      Fitness, Nutrition, Inspiration.

      VISIT our Website: http://www.missfitnesslife.com

      LIKE us on Facebook: http://www.facebook.com/missfitnesslife

      PO BOX 5526 Maroochydore BC QLD 4558

      Miss Fitness Life Team

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Burn and Tone Workout © Miss Fitness Life. Copyright 2012 Flat Tummy Solution www.FlatTummySolution.com The Flat Tummy Solution Program workouts are protected by Federal copyright law. It is illegal to sell, auction or share the workouts. You may NOT give away, sell, share, or circulate The Flat Tummy Solution Program workouts or any of its content in any form. Read also this "Important Copyright and Legal Notice" and the "Medical Disclaimer"

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