w e e k s 1-4 The 8-Week Shape and Tone Program

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Darcy Boone
5 years ago
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1 w e e k s 1-4 The 8-Week Shape and Tone Program

2 The 8-Week Shape and Tone Program Welcome to the 8-Week Shaping and Toning Program. If you just completed Four Weeks of Fat Blasting, congrats --- you are ready to take your workouts to a whole new level! Double the work You will continue to complete three sets per exercise. However, you will notice the rep range may vary throughout the program. Rest breaks will stay at 0-45 seconds. Each muscle group will be worked twice (two bicep exercises per workout). Increased intensity When you perform your lifts, you should be feeling a burn in your muscles. If you aren t, increase your weights/resistance. The third set should be your best set. I ve also used supersets in this program. This means that you will complete two exercises back to back using two opposing muscle groups before you rest. (ie. Triceps and Biceps). Exercises This program includes a combination of isolation and compound movements to help shape and tone your muscles. By using dumbbells, we can work to eliminate any muscle imbalances that you may have. Tempo I recommend following a 1: tempo on most lifts. This means you will lift the weight up (concentric phase) in about 1 second and lower it down in seconds (eccentric phase). When you follow this tempo, your workout will be much more effective as you will limit momentum. The goals of this program: 1) Focus on proper form/technique. I ve incorporated many of the same exercises in this program from Four Weeks of Fat Blasting. I ve also added in some printable photos with descriptions of the exercises. 2) Use progressive overload to push past a plateau. If you aren t progressing, you likely aren t pushing yourself hard enough. This is how it should feel: Set 1: Challenging Set 2: Feel the burn Set : Go to close to muscular failure meaning you have difficulty completing the last rep. Remember failure equals success in resistance training! ) Limited rest breaks means you will keep your heart rate elevated so that you continue to burn fat.

3 d ay 1 Warm up for -5 minutes. Ie. Jump rope, ride a stationary bike, jog etc. BICEPS, TRICEPS, QUADRICEPS & HAMSTRINGS & CORE: Arms e x e r c i s e : r e p s : s e t s : r e s t : t e m p o: 1) Bicep Curls Tricep Kickback (complete back to back) 0-45 sec 1: 2) After sets, jump rope for 1 minute. Low Impact: Grape Vine for 1 minute ) Concentration Curls Tricep Dips 0-45 sec 1: 4) After sets, perform 50 mountain climbers Legs e x e r c i s e : r e p s : s e t s : r e s t : t e m p o: 1) Rear Lunges (holding dumbbells) Jump Squats 10 per leg 15 reps 0-45 sec 2) Hamstring Curls Butt kicks 15 reps 0 seconds 1: Core e x e r c i s e : r e p s : s e t s : r e s t : t e m p o: 1) Back Extensions sec 1: 2) Bicycle Crunches 10/side 0-45 sec ) Plank 45 sec timed 0-45 sec

d ay 2 Cardio Warm up (walk for -5 minutes on treadmill or outdoors) Alternate 2 minutes of jogging with 1 minute of running. The low intensity minute (jog) is your recovery.

4 d ay 2 Cardio Warm up (walk for -5 minutes on treadmill or outdoors) Alternate 2 minutes of jogging with 1 minute of running. The low intensity minute (jog) is your recovery. During the high intensity minute, you should be near sprinting (an 8 on a scale of 1-10). Beginners: Alternate 1 minute of walking with 1 minute of jogging/running. During the low intensity minute, you should be able to have a conversation. This is your recovery. During the high intensity minute, you should be jogging/ running at a steady pace, but you should still be able to have a conversation. Switch to the advanced program when this becomes too easy (after 1-2 weeks). Repeat intervals for a total of 20 minutes. Tip: To make the workout more difficult, add an incline on the treadmill or incorporate a few hills if you are outside. Note: Intervals can also be performed on a bicycle/spin bike, rowing machine or stair climber/step mill machine. If you have knee or joint problems, please avoid running.

5 d ay Warm up with Jumping Jacks, skipping or jogging on the spot (-5 minutes) Or Low intensity/low impact (step ups onto stair) CHEST, BACK, SHOULDERS, GLUTES, CALVES, ABS Chest/Back e x e r c i s e : r e p s : s e t s : r e s t : t e m p o: Chest Press On Ball Bent Over Dumbbell Row 0-45 sec 1: 1: Burpies 0-45 sec Pushups (as many as you can) Deadlifts sec Alternating jumping lunges10/leg OR: Low Impact Alternative Marching on the spot (high knees) 0 sec 0-45 sec 0 sec Shoulders/Glutes e x e r c i s e : r e p s : s e t s : r e s t : t e m p o: Shoulder Press Walk Out/Inch Worm sec 1: Donkey Kicks 15/leg 0-45 sec 1: Front Raise Standing Lateral Raise sec 1: Glute Bridge (hold weight across hips) sec 1:

6 Calves/Core Complete all exercises in a circuit style. Rest 0 sec. after each entire circuit. Complete times total. e x e r c i s e : r e p s : s e t s : r e s t : t e m p o: Standing Calf Raise with stability ball 15 Place a stability ball in between yourself and the wall (facing wall) at chest height. Lean against ball. Slowly rise and lower the balls of your feet. 1: Crunches on ball Leg Lowers sec. Complete stretches at the end of your workout to avoid muscle soreness/injury d ay 4 Rest or light activity (ie. walk or yoga)

7 d ay 5 PLYOMETRIC/FULL BODY WORKOUT Warm up by jogging on the spot or marching in place with high knees (1-2 minutes) 10 squats with bicep curls 20 toe taps on bottom stair 10 pushups (modified or advanced) 20 mountain climbers 10 alternating forward lunges with side shoulder raise (per leg) (If you have knee problems, perform a wall squat for 0 sec) 15 squat jumping jacks (Do grapevine for 0 sec if you have knee problems) 20 bicycle crunches 10 stiff legged dead lifts with dumbbells 10 alternating bird dogs (per side) 10 Overhead tricep extensions (lying on ball) Rest for 1-2 minutes after you have completed all exercises (repeat 2 times) d ay 6 Off d ay 7 0 minutes of steady state cardio (any equipment). If you don t have equipment you can go for a light jog or speed walk.

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