Burn and Tone Workout

Complete this Workout on Day 5 - Friday

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

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

TIP: If you are new to working out or just getting back into it: Start this week gradually.

Beginners: Do the first set of each workout.

Intermediate: Do the first 2 sets of each workout.

Advanced: Do all 3 sets of each workout.

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

CARDIO OPTIONS:

If you have access to cardio equipment choose your favourite: Treadmill, rower, spin bike, x-trainer, otherwise grab a jump rope.

SET 1

Complete 5 mins of Easy Cardio for your "Warm Up"

then complete the rep pattern below:

  • 12 reps of Alt core Lunges and 2 reps of Tricep Dips
  • 10 reps of Alt core Lunges and 4 reps of Tricep Dips
  • 8 reps of Alt core Lunges and 6 reps of Tricep Dips
  • 6 reps of Alt core Lunges and 8 reps of Tricep Dips
  • 4 reps of Alt core Lunges and 10 reps of Tricep Dips
  • 2 reps of Alt core Lunges and 12 reps of Tricep Dips

Alternating CORE Lunges

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

(optional: From stance step the lunge BACKWARDS to make it easier)

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

lunge_weightatchest

Tricep Dips

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

SET 2

Complete 5 mins of Responsive Cardio

Here is How:

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

then complete the same rep pattern below:

  • 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

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

Weighted Crunches

Keeps your lower back on the floor and your lower abs pulled in tight and engaged the entire time - as you crunch reach the weight up high and lower slowly rolling down the spine.

crunch_weighted1

SET 3

Complete 5 mins of Responsive Cardio

Here is How:

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

then complete the same rep pattern below:

  • 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

Sumo Squats

Feet Wide – toes turned out to engage your inner thighs

Hammer Curl Press

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