Week 2 - Tone into 2018

As we enter a new year, let's tone up and start the year off STRONG! Alternating days of arms, legs, and total body - with a little cardio in between! - will increase your metabolism, build muscle, and leave you feeling strong and energized.

Post your thoughts on these workouts in our VIP Facebook group. #toneinto2018!


Day 1: Arms

Equipment needed: Bands

Time: 15 - 20 minutes

  • Push ups
  • Bent over rows
  • Front raises
  • Squats to overhead presses
  • Tricep kickbacks
  • Wide bicep curls

Complete 15 reps of each move. Complete 3 sets.


Day 2: Legs

Equipment needed: Heavy weights

Time: 20 - 25 minutes

  • Weighted glute bridges
  • Sumo squats
  • Fire hydrants (each side)
  • Alternating lunges (each side)
  • Lateral lunges (each side)
  • Lunge back front kicks (each side)

Complete 1 rep of each move, then 2 reps, then 3 reps, and so on until you reach 8. Then, complete 8 reps of each move, then 7 reps, then 6 reps, and so on until you reach 1.


Day 3: Total body HIIT

Equipment needed: None

Time: 15 - 20 minutes

  • Burpees
  • Wide push-ups
  • Box jumps (No box? Do jump squats!)
  • Mountain climbers
  • Russian twists

Work your way down the ladder by completing 10 reps of each move, then 9, then 8, and so on until you reach 1 rep. Climb back up the ladder until you reach 10 reps of each move again.


Day 4: Arms

Equipment needed: Light and medium weights

Time: 20 - 25 minutes

  • Upright rows
  • Reverse flies
  • Narrow push ups
  • Reverse bicep curls
  • Chest presses
  • Overhead presses
  • Lying overhead extensions
  • Arnold presses (Watch this video to learn how!)
  • Side raises
  • Skull crushers

Complete 20 reps of each move. Complete 3 sets.


Day 5: Legs

Equipment needed: Bands

Time: 20 - 25 minutes

  • Double unders (Watch this video to learn how! )
  • Plie wall squats
  • Booty kickbacks
  • Lateral band walks
  • Lying leg lifts
  • Narrow pulse squats
  • Lateral leg raises
  • Clam shells (Watch this video to learn how!)

Complete each move for 45 seconds with a 15 second break between each move. Complete 3 sets.


Day 6: Abs

Equipment needed: Light weights

Time: 15 minutes

  • Toe touches (each side)
  • Reverse crunches
  • Climb-the-rope sit-ups
  • Hip dips (each side)

Complete 10 reps of each move. Complete 4 sets.


Day 7: Rest day or yoga

Equipment needed: None

Time: N/A

Your body deserves a rest for the hard work you've put in this week! Enjoy this rest day or challenge your flexibility with a flow yoga practice!