Tone & Tighten
Erik Anderson
Tone & Tighten: 4-Week Edition is a focused, month-long program designed to help you burn fat, tone muscles, and improve overall definition. With 6 efficient workouts per week, each session is crafted to deliver maximum results in just four weeks.
A
Cardio
1 x 60:00
A
Cardio
1 x 20:00
B1
Band Pull Aparts
3 x 10
B2
Band Over The Shoulder
3 x 10
C
Thoracic Spine Opener
3 x 10
D
Chest Supported DB Rows
15, 12, 10
E
Barbell Rows Underhand
4 x 12
F
Single Arm DB Rows
15, 12, 10, 10
G
Lat Pull Through
3 x 15
A
Cardio
1 x 20:00
B1
Leg Swings
3 x 10
B2
Leg Kicks
3 x 10
C
Glute Kickbacks
3 x 10
D1
Banded Fire Hydrant
3 x 15
D2
Banded Monster Walks
3 x 10
E
Thoracic Spine Opener
3 x 10
F
Hip Abduction
3 x 15
G
Air Squats
3 x 25
H
Banded Barbell Glute Bridge
20, 15, 12, 10, 8
I
Barbell RDL
3 x 10
J
Dumbbell Sumo Deadlift
15, 12, 10
A
Cardio
1 x 20:00
B1
Band Over The Shoulder
3 x 10
B2
Band Pull Aparts
3 x 10
C
Thoracic Spine Opener
3 x 10
D
Bench Pushup
3 x 10
E
Incline DB Bench
15, 15, 12, 12, 10
F
Cable Chest Flys
3 x 15
G
DB Hammer Curls
3 x 10
H
DB Bench Chest Flys
3 x 12
I
DB Seated Curls
3 x 12
A
Cardio
1 x 20:00
B
Band Pull Aparts
3 x 10
C
Band Over The Shoulder
3 x 10
D
DB Rear Delt Flys
3 x 15
E
Seated DB Shoulder Presses
3 x 12
F
Seated DB Lateral Raise
15, 12, 12
G
DB Tricep Kickbacks
3 x 15
H
DB Skull Crusher
3 x 15
A
Cardio
1 x 20:00
B
Air Squats
3 x 25
C
Thoracic Spine Opener
3 x 10
D
Hip Adduction
3 x 15
E1
Leg Swings
3 x 10
E2
Leg Kicks
3 x 10
F
Dumbbell Split Squats
12, 12, 10
G
DB Squats
3 x 12
A
Cardio
1 x 60:00
