Tighten and Tone It 1.0

Complete this Workout: Mon 10th October 2016

Let’s Slim it, Trim it, Tighten and TONE it - Enjoy, Vix

AIM to complete the Workout in 60mins or LESS by following my 15min rule below

  • All the workouts are made up of 4 sets
  • AIM to do as much as you can of each set in 15 mins then go on to the next set

Beginners: If you are not strong or fit enough to do a 60min workout -
just complete 2 sets or 3 sets of today’s workout and build up your fitness over time.

What Size Weights: For anyone starting out, 3kg (5 pound) and 5kg (10 pound) hand weights are ideal.

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 Cardio for your "Warm Up"

then complete the same rep pattern below:

  • 20 Alt Hammer Curls
  • 10 Squat Press
  • 20 Alt Hammer Curls
  • 10 Squat Press
  • 20 Alt Hammer Curls
  • 10 Squat Press

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:

  • 20 Alt Back Rows
  • 10 Downward Bootys
  • 20 Alt Back Rows
  • 10 Downward Bootys
  • 20 Alt Back Rows
  • 10 Downward Bootys

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:

  • 20 Alt Chest Press
  • 10 Sumo Uprows
  • 20 Alt Chest Press
  • 10 Sumo Uprows
  • 20 Alt Chest Press
  • 10 Sumo Uprows

SET 4

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:

  • 20 Alt Shoulder Press
  • 10 Lungeback Raise
  • 20 Alt Shoulder Press
  • 10 Lungeback Raise
  • 20 Alt Shoulder Press
  • 10 Lungeback Raise

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