Tone & Tighten
Erik Anderson
Coach
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.
Features
Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Tone and Tighten is delivered on TrainHeroic — easy-to-follow workouts, exercise demos, and progress tracking.
Equipment
Required
Cardio Equipment // Dumbbells // Exercise Bands (10-40lbs) // Barbells
Sample Week
Week 1 of 4-week program
Sunday
Lower Body
A
Dumbbell Split Squats
12, 10, 8
B
Dumbbell Sumo Deadlift
20, 15, 12
C
Barbell RDL
3 x 12
D
Banded Barbell Glute Bridge
15, 15, 10
E
Dumbbell Squats
3 x 25
Monday
Upper Body
A
Tuesday
Cardio and Abs
A1
Sit-up
3 x 15
A2
Leg Raise
3 x 15
B1
Dead Bug
3 x 15
B2
Jack Knife
3 x 15
C
Plank
3 x 1:00
Wednesday
Lower Body
A
Dumbbell Split Squats
12, 10, 8
B
Dumbbell Sumo Deadlift
20, 15, 12
C
Barbell RDL
3 x 12
D
Banded Barbell Glute Bridge
15, 15, 10
E
Dumbbell Squats
3 x 25
Thursday
Upper Body
A
Friday
Cardio and Abs
A1
Sit-up
3 x 15
A2
Leg Raise
3 x 15
B1
Dead Bug
3 x 15
B2
Jack Knife
3 x 15
C
Plank
3 x 1:00
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