Welcome to week 1!

HOT TIPS: To make any of the workouts harder, increase working time (ex: 40 seconds instead of 30 seconds, 20 reps instead of 10 reps) or increase the number of rounds - do the reverse if it feels too challenging. Form over everything so modify as needed & progress only when you’re ready.

Click on the day below to jump to the workout:

• DAY 1 - CIRCUIT

• DAY 2 - AMRAP

• DAY 3 - SUPERSETS

• DAY 4 - HIIT TABATA (WEEKLY CHALLENGE)

• DAY 5 - CIRCUIT

• DAY 6 - AMRAP

• DAY 7 - SUPERSETS

TAKE ME BACK TO THE TONE IN TEN - CORE EDITION - HOME PAGE

WEEK 1 / DAY 1 & 5: CIRCUIT

2 CIRCUITS / 2 ROUNDS OF EACH CIRCUIT / 30 SECONDS EACH EXERCISE (NO REST UNLESS YOU NEED IT)

CIRCUIT 1: 2 ROUNDS // 30 SEC. each exercise.

• Ab Curl Knees Bent

• Forearm Plank

• Oblique Curl

• Forearm Side Plank - R (Legs Elevated: shown = optional. Modification = from your knees or legs not elevated)

• Forearm Side Plank - L (Legs Elevated: shown = optional. Modification = from your knees or legs not elevated)

CIRCUIT 2: 2 ROUNDS // 30 SEC. each exercise.

• Roll Down (modification: bend knees / hold the back of one leg in tabletop to help you roll up / do the roll down - not up - only) *Treat your spine like a string of pearls as you roll down + pull your belly button back and tuck your ribs.

• Plank Step Jack (increase the challenge factor w/plank jacks)

• Kneeling Lateral Crunch - R

• Kneeling Lateral Crunch - L

• Sit Up Ankle Tap - Alternating

WEEK 1 / DAY 2 & 6: AMRAP (AS MANY ROUNDS AS POSSIBLE)

SET YOUR TIMER FOR 10 MINUTES AND COMPLETE AS MANY ROUNDS AS POSSIBLE.

• x30 - Plank Shoulder Taps (modify: from knees) *try not to let your hips rock side to side

• x20 - Tabletop to Leg Cross - Alternating *legs in tabletop, extend legs & cross on a 45 degree angle (lower = harder)

• x20 - Downdog X *opposite hand to opposite ankle

• x20 - Suitcase Crunch (dumbbell optional)

• x5 - Sprawl (modify: step back vs. jumping)

WEEK 1 / DAY 3 & 7: SUPERSETS

3 SUPERSET PAIRINGS: 30 SEC. WORK EACH EXERCISE, 3 ROUNDS EACH SUPERSET.
(30 SEC. REST AFTER 3 ROUNDS BEFORE MOVING ON TO NEXT SUPERSET.)

SUPERSET 1: 3 ROUNDS // 30 SEC. each exercise

• Dead Bug

• Reverse Crunch + Leg Extension

SUPERSET 2: 3 ROUNDS // 30 SEC. each exercise

• Forearm Side Plank Rainbow Tap w/top leg - R (modify from knees)

• Forearm Side Plank Rainbow Tap w/top leg - L (modify from knees)

• Penguins (curl your shoulders off the floor using your abs)

SUPERSET 3: 3 ROUNDS // 30 SEC. each exercise

• Bicycle

• Shoot Through - Alternating

week 1 / day 4: hiit tabata weekly challenge

8 EXERCISES:
2 ROUNDS // 20 SEC. WORK, 10 SEC. REST.
(REST 1 MINUTE BETWEEN ROUNDS)

*CHALLENGE: RECORD YOUR REPS FOR EACH EXERCISE & TRY TO INCREASE YOUR REPS EACH ROUND / EACH WEEK!

• High Knees

• Loaded Push Up

• Speed Skaters

• Plank Jack

• Standing Ankle Taps

• Mountain Climbers

• Burpees or Sprawls (sprawl = shown // modify = no jumping + step back)

• Pop Squats