it’s the final countdown! week 4: let’s get to work.

REMINDERS: 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 4 / DAY 1 & 5: CORE 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 Legs @ 45 Degrees

• Forearm Side Plank Adduction - R (elevate top leg on a bench or stair)

• Forearm Side Plank Adduction - L

• Prone Shoulder Press (pull belly button in, press hips down, lift chest & legs)

• Bicycle

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

• Bear Plank Fire Hyrdrant

• Oblique V Crunch Starfish - R

• Oblique V Crunch Starfish - L

• Double Dead Bug

• Forearm Plank Cross Mountain Climber

WEEK 4 / DAY 2 & 6: AMRAP (AS MANY ROUNDS AS POSSIBLE)

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

• x10 - Plank Shoulder Tap Knee Tap (modification: plank shoulder tap on knees)

• x20 - Russian Twist (hold legs in boat position aka hover feet off of floor - for more of a challenge)

• x20 - Forearm Plank Jacks (modification: step jacks)

• x15 - Froggy Kicks (legs as low as you can without your back arching)

• x20 - Shoot Through - Alternating

WEEK 4 / 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.
(Yes today’s workout is just a teensy bit over 10 minutes)

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

• Forearm Side Plank Knee to Elbow Crunch - R

• Forearm Side Plank Knee to Elbow Crunch - L

• Sit Up Ankle Tap

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

• Bear Plank Arm & Leg Extension

• Forearm Side Plank Leg Lifts - R (modify on knees)

• Forearm Side Plank Leg Lifts - L (modify on knees)

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

• Sprawl Tuck Jump

• Criss Cross

week 4 / day 4: hiit tabata weekly challenge

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

*LAST WEEK! Can you crush all your previous week’s rep counts?

• 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