TEAM UP & TONE with Tiffany
Coach Tiffany Quinn
Functional Training, Women's Training, Mobility, General Fitness, Functional Fitness, Strength & ConditioningBuild a powerhouse physique from home with a program designed for the long haul.
This is a results-oriented, daily bodybuilding subscription designed for intermediate to advanced athletes.
My mission is simple: to help you achieve significant gains in full-body strength and muscular development through progressive, daily training based on proven techniques and concepts.
What to Expect Daily:
✅ Custom Video Guidance: Workout with Tiffany on every session with full form videos or custom exercise instruction.
✅ Targeted Hypertrophy: Master advanced bodybuilding techniques using free weights to increase your lifting capacity and refine your form.
✅ Efficient Programming: Strength sessions run 30–40 minutes, while core and mobility "reset" days are a focused 15–20 minutes.
✅ Complete Care: Every session includes a mobility-specific warm-up and a restorative cool-down to keep you moving well day after day.
True physiological change isn't just about a 90-day sprint; it’s about what you do 5 days a week, every week. While individual results vary based on genetics and lifestyle, consistent repetition is the guaranteed path to an undeniably athletic full body figure.
Join TEAM UP & TONE with Tiffany today and find your inner bad$$!
Strength/Power
A
WEEK 1 | Day #1 | Full Body Strength Workout
WARM UP: x3 Intervals 1. 2-Arm Shoulder C.A.R.S. 2. Squat / Hinge / Squat 3. Jefferson Segmentation C1: UPPER BODY: x9 Intervals 1. OH Arnold Press 2. Hinged Arm Rows 3. OH Shoulder Press 4. Hinged Supine Rows 5. Biceps Curls 6. Biceps Curl / Arnold Press 7. Hammer Curl / Hammer Press 8. Wide Chest Press 9. Lying Triceps Press C2: CORE: x6 Intervals L/R 1. Quadruped Bird Dog Extens. L/R 2. Side Plank Crunch, on knee L/R 3. Tabletop S.L. Extend to 45 + pulse C3: LOWER BODY: x9 Intervals 1. Glute Bridges 2. Sumo Stance Squat 3. Plie Stance Squat 4. Narrow RDL L/R 5. S.L. RDL L/R 6. Static Lunge 7. Goblet Squat COOL DOWN: x3 Intervals 1. Quadruped Segmentations L/R 2. Side Lying Hip C.A.R.S NOTE: Write down the weights you were using in your notes section after you've completed the workout! This will appear at the top of your stats section when you go to look at them. For our leaderboard you can enter the heaviest weights you were using. :)
B
UPPER BODY WEIGHTS USED
C
LOWER BODY WEIGHTS USED
WEEK 1 | Day #2 | Lower Body (Bands Only)
A
WARM UP: x3 Intervals GLUTE ACTIVATION 1. Segmental Bridges 2. Bridge Push Outs 3. Seated Band Push Outs CIRCUIT 1: x6 Intervals MAT-BASED GLUTES 1. Butterfly Bridges 2. Upright Butterfly Bridge L/R 3. High Side Plank / Kick L/R 4. Straight Leg Lift / Lowers CIRCUIT 2: x6 Intervals GLUTES STANDING 1. Sumo Squat + Pulse 2. Plie Squat + Pulse L/R 3. Static Lunges L/R 4. Reverse Step Lunges CIRCUIT 3: x6 Intervals QUADS STANDING 1. 4-Count Quad Squat L/R 2. Staggered Squats 3. Side to Side Lunges L/R 4. Side Lunge to Narrow Squat CIRCUIT 4: x6 Intervals HAMSTRINGS/ THIGHS L/R 1. Cross Body Adduct / Raise L/R 2. Quadruped Hamstrings Curl / Extend L/R 3. S.L. Hamstrings Thrusts COOL DOWN: x3 Intervals 1. 90/90 Hip “Fold Overs” L/R 2. Quadruped Hip C.A.R.S.
B
LOWER BODY WEIGHTS USED
Conditioning
A
WEEK 1 | Day #3 | Total Body Strength
WARM UP: x3 Intervals 1. Two-Arm Shoulder C.A.R.S. 2. Squat to Hinge Mobility 3. Jefferson Spinal Segmentations CIRCUIT 1: x9 Intervals LOWER BODY 1. Goblet Squats 2. Suitcase Squats 3. Narrow Romanian Deadlifts L/R 4. Single Leg RDL’s L/R 5. Static Lunges L/R 6. S.L. RDL to Reverse Step Lunge CIRCUIT 2: x6 Intervals CORE FOCUSED L/R 1. Bird-Dog Extensions + Knee Tuck L/R 2. S.L. Mat Tap + Extension 3. Bear Plank with 5-Count Hover 4. Double Leg Extensions CIRCUIT 3: x9 Intervals UPPER BODY 1. L-SIT Arnold Press O.H. 2. Straddle Stance Arnold Press O.H. 3. Wide Chest Press 4. Narrow Triceps Press 5. Supine Chest Press 6. Lying Chest Fly 7. O.H. Shoulder Press 8. Vertical Rows 9. Single D.B. Front Raise - Curl to Press COOL DOWN: x3 Intervals 1. Scapular C.A.R.S. 2. Elbows C.A.R.S. 3. Jefferson Curl + Squat / Hinge Mobility
B
LOWER BODY WEIGHTS USED
C
UPPER BODY WEIGHTS USED
WEEK 1 | Day #4 | Upper Body Strength
A
WARM UP: x3 Intervals 1. Neck C.A.R.S. 2. Shoulder C.A.R.S. 3. Scapular C.A.R.S. CIRCUIT 1: x6 Intervals SHOULDERS 1. Hinged fly to side 2. Hinged partial fly’s 3. Lateral Raise / Twist 4. 45 Degree Raise / Twist 5. Front Raise / Twist 6. O.H. Shoulder Press CIRCUIT 2: x6 Intervals CHEST (PECTORALS) 1. Wide Chest Press 2. X2 D.B. Diamond Center Press 3. Skull Crusher L/R 4. S.A. Wide Chest Press 5. Diamond Kneeling Chest Press CIRCUIT 3: x6 Intervals BICEPS / TRICEPS L/R 1. S.A. Triceps Extension L/R 2. S.A. Hammer Press O.H. 3. Bottom to Top Biceps Curls 4. Biceps Wide Out / In Curls CIRCUIT 4: x6 Intervals BACK 1. Vertical Lat Rows 2. Palms in Row / Kick Back 3. Rotational Arm Rows L/R 4. S.A. Gorilla Rows 5. Diamond Back / Biceps Row COOL DOWN: x3 Intervals L/R 1. S.A. Prone Shoulder C.A.R.S. 2. Quadruped Scapular C.A.R.S.
B
UPPER BODY WEIGHTS USED
WEEK 1 | Day #5 | Core + Spinal Mobility
A
CIRCUIT 1: x3 Intervals SPINAL SEGMENTATION DRILLS 1. Quadruped spinal segmentation (Neck to Lumbar) 2. Quadruped spinal segmentations (Lumbar to Neck) 3. Bent Knee Spinal Segmentation Sit-Ups CIRCUIT 2: x4 Intervals UPRIGHT LEG LIFTS / LOWERS L/R 1. L-Sit Leg lift / Lowers L/R 2. L-Sit Leg Lift / Knee Tuck / Lowers CIRCUIT 3: x4 Intervals PLANK HOLD VARIATIONS 1. Low plank hold leans L/R 2. High plank hold + pulses 3. Bear plank hover to Downward dog CIRCUIT 1: x4 Intervals SUPINE LEG EXTENSIONS L/R 1. S.L. Drop to Raise L/R 2. V-Sit S.L. Extend / Pulse / Neutral
Coach Tiffany
Not a fan of the gym? Me either! I'm here to help you level up & get results with at home fitness!
Let's start today to build your dream physique, improved strength, and supreme confidence!
Get TEAM UP & TONE with Tiffany
Bianca Love
Snow Boarder / Hiker / Mom
Verified Athlete"Working out with Tiffany feels like I'm working out with a friend who gets it. Her workouts flow naturally, her commentary keeps me motivated, and she always manages to make me laugh. She offers mods for different fitness levels, a variety of exercises, and I always feel successful and supported!"
Tamara Currier
Outdoor Enthusiast / Confidently Aging!
Verified Athlete"For 4 years I've been on my fitness journey with Tiffany - she makes you feel like she's right there with you! She's inspired me on my path to a healthier me and given me all the exercises, tips, and encouragement to be constantly growing. Her workouts keep me interested, excited and motivated!"
Tina Blakely
Athlete / Dog Mom / Runner
Verified Athlete"Because of Tiffany's training and encouragement things that once felt difficult now feel like second nature and my mental health is stronger. Her workouts are challenging, fun and effective. Thanks to her I am no longer chasing skinny. My goal is to be the strongest version of myself that I can be!"
Karen Stevenson
Boy Mom / Book Lover / Swiftie
Verified Athlete"Tiffany’s workouts are created with precision and all inclusive no matter your body shape, mood, or exercise level. I’ve been following her workouts for almost 3 years. Her programs have transformed not only my body shape but also my confidence level - she's the hype girl you need in your life!"
When you join a team you’re getting more than programming, you’re joining an online community.
TEAM UP & TONE with Tiffany
TEAM UP & TONE with Tiffany
TEAM UP & TONE with Tiffany
