Cut up and Tone
Intro:
This is all about pushing the heart rate and getting the sweat going. This is a HIIT workout. If you are not familiar with (HIIT) High-Intensity Interval Training, This is the focus of most workout classes. They are designed to get you in a target heart rate to give you an efficient workout. We have the same goal here. The program is designed to be done in a gym or at home, most of this can be done with body-weight exercising or light bands. The first 4 weeks will not need any weight the second 4 weeks you’ll need a band or light dumbbells/ Plates. Hydrate before and after these workouts and make sure you get a good stretch in before and after each day.
Target:
This program is designed for the beginner to novice. Anyone and everyone should be able to get through this workout. Give it a shot and remember that the numbers on the workout are there as a guide. The point is to see increase of reps and improvement if you see 20-50 as a rep range but you can only get 10 done. Write it down and next week shoot for 12 to 15!
Things To Know:
As is the case with all programs on this site use the program as a guide and modify the lifts as needed. This program has built in off days you can move them around if you need to but the best results will come from following to program with the right rest on the right days. With this being a program for those getting into the workout swing of things this is meant to be a guide. modify as you need. If you need to get more information contact a coach and ask questions! If your ready lets get to it.
Jump to a Week:
Chest and Back: Day 1
- Push-ups 3 sets of 20 to 50 ( get what you can without break)
- Superman’s 3 sets of 15 ( try to get a 2-second hold at the top)
- Bench Dips 3 sets of 20 to 50 ( get what you can without break)
- 30-second plank 2 sets each Front, Right side and Left side 6 sets total
- Wall Set 4 sets of 30 seconds ( superset air jumps 4 sets of 15) Catch your breath and go right into the next set of wall sits
Cardio: Day 2
- Side lunges 4 sets of 25 on each side
- Body-weight squats 4 sets of 20
- Mountain climbers 4 sets of 25
- Wall sits 4 sets of 30 seconds
- Calf raises 4 sets of 50
- Forward Lunge 4 sets of 25 each leg
Run / Walk : Day 3
- 2 mile run or walk, Time your mile if running
Core: Day 4
- Crunches 3 sets of 50
- Straight leg full sit-ups 4 sets of 25
- Forward Facing Plank 3 sets of 45 seconds
- Reverse Crunch 4 sets of 15
- Knees up Crunches 4 sets of 50
- Flutter kicks 4 sets of 75
Off Day : Day 5
Legs & Cardio : Day 6
- Calf Raises 4 sets of 50
- Backward Lunges 4 set of 15 each leg
- Side lunges 4 sets of 15 each side
- Body weight squats 4 sets of 25
- Jump squats 2 set of 15
- Jump lunges 2 set of 15
- Squat Hold 2 sets of 30 ( squat with a 2 second hold at the bottom)
Off Day : Day 7
Run/ Walk – no set distance or time just go for a stroll.
Week 2
Chest and Back: Day 8
- Push-ups 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 1
- Superman’s 3 sets of 15 ( try to get a 2-second hold at the top)
- Bench Dips 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 1
- 30-second plank 2 sets each Front, Right side and Left side 6 sets total
- Wall Set 4 sets of 30 seconds ( superset air jumps 4 sets of 15) Catch your breath and go right into the next set of wall sits
Cardio: Day 9
- Side lunges 4 sets of 25 on each side
- Body-weight squats 4 sets of 20
- Mountain climbers 4 sets of 25
- Wall sits 4 sets of 30 seconds
- Calf raises 4 sets of 50
- Forward Lunge 4 sets of 25 each leg
Run / Walk : Day 10
- Run 1 mile timed
- walk 1 mile
Core: Day 11
- Crunches 3 sets of 50
- Straight leg full sit-ups 4 sets of 25
- Forward Facing Plank 3 sets of 45 seconds
- Reverse Crunch 4 sets of 15
- Knees up Crunches 4 sets of 50
- Side crunch 2 sets of 50 each side
- Leg lifts 4 sets of 15
Off Day : Day 12
Legs & Cardio : Day 13
- Calf Raises 4 sets of 50
- Backward Lunges 4 set of 15 each leg
- Side lunges 4 sets of 15 each side
- Body weight squats 4 sets of 25
- Jump squats 2 set of 15
- Jump lunges 2 set of 15
- Squat Hold 2 sets of 30 ( squat with a 2 second hold at the bottom)
Off Day : Day 14
Run/ Walk – no set distance or time just go for a stroll.
Week 3
Chest and Back: Day 15
- Push-ups 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 2
- Superman’s 3 sets of 15 ( try to get a 2-second hold at the top)
- Bench Dips 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 2
- 30-second plank 2 sets each Front, Right side and Left side 6 sets total
- Wall Set 4 sets of 30 seconds ( superset air jumps 4 sets of 15) Catch your breath and go right into the next set of wall sits
Cardio: Day 16
- Side lunges 4 sets of 25 on each side
- Body-weight squats 4 sets of 20
- Mountain climbers 4 sets as many as possible in 45 seconds
- Wall sits 4 sets of 50 seconds
- Calf raises 4 sets of 75
- Forward Lunge 4 sets of 25 each leg
Run / Walk : Day 17
- Run 1 mile timed
- walk 1 mile
Core: Day 18
- Crunches 4 sets of 50
- Straight leg full sit-ups 4 sets of 30
- Forward Facing Plank 3 sets of 60 seconds
- Reverse Crunch 4 sets of 15
- Knees up Crunches 4 sets of 50
- Side crunch 2 sets of 50 each side
- Leg lifts 4 sets of 15
Off Day : Day 19
Legs & Cardio : Day 20
- Calf Raises 4 sets of 50
- Backward Lunges 4 set of 15 each leg
- Side lunges 4 sets of 15 each side
- Body weight squats 4 sets of 50
- Jump squats 3 set of 15
- Jump lunges 3 set of 15
- Squat Hold 2 sets of 30 ( squat with a 2 second hold at the bottom)
Off Day : Day 21
Run/ Walk – no set distance or time just go for a stroll.
Week 4
Chest and Back: Day 22
- Push-ups 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 3
- Superman’s 3 sets of 15 ( try to get a 2-second hold at the top)
- Bench Dips 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 3
- 30-second plank 2 sets each Front, Right side and Left side 6 sets total
- Wall Set 4 sets of 50 seconds ( superset air jumps 4 sets of 15) Catch your breath and go right into the next set of wall sits
Cardio: Day 23
- Side lunges 4 sets of 30 on each side
- Body-weight squats 4 sets of 30
- Mountain climbers 4 sets as many as possible in 55 seconds
- Wall sits 4 sets of 50 seconds
- Calf raises 4 sets of 100
- Forward Lunge 4 sets of 25 each leg
Run / Walk : Day 24
- Run / Walk 3 miles no timing
Core: Day 25
- Crunches 4 sets of 50
- Straight leg full sit-ups 4 sets of 30
- Forward Facing Plank 3 sets of 60 seconds
- Reverse Crunch 4 sets of 15
- Knees up Crunches 4 sets of 50
- Side crunch 2 sets of 50 each side
- Leg lifts 4 sets of 15
Off Day : Day 26
Legs & Cardio : Day 27
- Calf Raises 4 sets of 50
- Backward Lunges 4 set of 15 each leg
- Side lunges 4 sets of 15 each side
- Body weight squats 4 sets of 50
- Jump squats 4 set of 15
- Jump lunges 4 set of 15
- Squat Hold 3 sets of 30 ( squat with a 2 second hold at the bottom)
Off Day : Day 28
Run/ Walk – no set distance or time just go for a stroll.
Week 5
This week you’ll need to some bands or light wt dumbbells, were going to add resistance to the lifts. If you don’t have access to bands or dumbbells go back to the top of this workout and start over just try to increase the numbers each week and add time to the timed segments.
Chest and Back: Day 29
- Push-ups 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 4
- Superman’s 3 sets of 15 ( try to get a 2-second hold at the top)
- Bench Dips 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 4
- Band/dumbbell rows ( bent over or standing works ) 3 sets of 20
- Band Curls 4 sets of 16 alternating
- Wall Set 4 sets of 50 seconds ( superset air jumps 4 sets of 15) Catch your breath and go right into the next set of wall sits
Cardio: Day 30
- Side lunges 4 sets of 30 on each side / Superset body-weight squats sets of 10
- Dumbbell / band squats 4 sets of 30
- Mountain climbers 4 sets as many as possible in 1 min
- Wall sits 4 sets of 1 min
- Calf raises 4 sets of 100
- Forward Lunge 4 sets of 25 each leg
Run / Walk : Day 31
- Run a timed mile GO FOR IT!
Core: Day 32
- Crunches 4 sets of 50
- Straight leg full sit-ups 4 sets of 30
- Forward Facing Plank 3 sets of 60 seconds
- Reverse Crunch 4 sets of 15
- Knees up Crunches 4 sets of 50
- Side crunch 2 sets of 50 each side
- Leg lifts 4 sets of 15
Off Day : Day 33
Legs & Cardio : Day 34
- Calf Raises 4 sets of 50
- Backward Lunges 4 set of 15 each leg
- Side lunges 4 sets of 15 each side
- Body weight squats 4 sets of 50
- Jump squats 4 set of 15
- Jump lunges 4 set of 15
- Squat Hold 3 sets of 50 ( squat with a 2 second hold at the bottom)
Off Day : Day 35
Run/ Walk – no set distance or time just go for a stroll.
Week 6
Chest and Back: Day 36
- Push-ups 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 5
- Superman’s 3 sets of 15 ( try to get a 2-second hold at the top)
- Bench Dips 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 5
- Band/dumbbell rows ( bent over or standing works ) 3 sets of 20Try to beat your numbers from week 5
- Band Curls 4 sets of 16 alternating
- Wall Set 4 sets of 50 seconds ( superset air jumps 4 sets of 15) Catch your breath and go right into the next set of wall sits
Cardio: Day 37
- Side lunges 4 sets of 30 on each side / Superset body-weight squats sets of 10
- Dumbbell / band squats 4 sets of 30
- Mountain climbers 4 sets as many as possible in 1 min Try to beat your numbers from week 5
- Wall sits 4 sets of 1 min
- Calf raises 4 sets of 100
- Forward Lunge 4 sets of 25 each leg
Run / Walk : Day 38
- Run, no time 2 miles
Core: Day 39
- Crunches 4 sets of 50
- Straight leg full sit-ups 4 sets of 30
- Forward Facing Plank 3 sets of 60 seconds
- Reverse Crunch 4 sets of 15
- Knees up Crunches 4 sets of 50
- Side crunch 2 sets of 50 each side
- Leg lifts 4 sets of 15
Off Day : Day 40
Legs & Cardio : Day 41
- Calf Raises 4 sets of 50
- Backward Lunges 4 set of 15 each leg
- Side lunges 4 sets of 15 each side
- Body weight squats 4 sets of 50
- Jump squats 4 set of 15
- Jump lunges 4 set of 15
- Squat Hold 3 sets of 50 ( squat with a 2 second hold at the bottom)
Off Day : Day 42
Run/ Walk – no set distance or time just go for a stroll.
Week 7
Chest and Back: Day 43
- Push-ups 3 sets of 20 to 50 ( get what you can without break)
- Superman’s 3 sets of 15 ( try to get a 2-second hold at the top)
- Bench Dips 3 sets of 20 to 50 ( get what you can without break)
- Band/dumbbell rows ( bent over or standing works ) 3 sets of 20
- Band/Dumbbell Curls 4 sets of 16 alternating
- Wall Set 4 sets of 50 seconds ( superset air jumps 4 sets of 15) Catch your breath and go right into the next set of wall sits
Cardio: Day 44
- Side lunges 4 sets of 30 on each side / Superset body-weight squats sets of 10
- Dumbbell / band squats 4 sets of 30
- Mountain climbers 4 sets as many as possible in 1 min
- Wall sits 4 sets of 1 min
- Calf raises 4 sets of 100
- Forward Lunge 4 sets of 25 each leg
Run / Walk : Day 45
- Run, no time 2 miles
Core: Day 46
- Crunches 4 sets of 50
- Straight leg full sit-ups 4 sets of 30
- Forward Facing Plank 3 sets of 60 seconds
- Reverse Crunch 4 sets of 15
- Knees up Crunches 4 sets of 50
- Side crunch 2 sets of 50 each side
- Leg lifts 4 sets of 15
Off Day : Day 47
Legs & Cardio : Day 48
- Calf Raises 4 sets of 50
- Backward Lunges 4 set of 15 each leg
- Side lunges 4 sets of 15 each side
- Body weight squats 4 sets of 50
- Jump squats 4 set of 15
- Jump lunges 4 set of 15
- Squat Hold 3 sets of 50 ( squat with a 2 second hold at the bottom)
Off Day : Day 49
Run/ Walk – no set distance or time just go for a stroll.
Week 8
Chest and Back: Day 50
- Push-ups 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 7
- Superman’s 3 sets of 15 ( try to get a 2-second hold at the top)
- Bench Dips 3 sets of 20 to 50 ( get what you can without break)Try to beat your numbers from week 7
- Band/dumbbell rows ( bent over or standing works ) 3 sets of 20Try to beat your numbers from week 7
- Band Curls 4 sets of 16 alternating
- Wall Set 4 sets of 50 seconds ( superset air jumps 4 sets of 15) Catch your breath and go right into the next set of wall sits
Cardio: Day 51
- Side lunges 4 sets of 30 on each side / Superset body-weight squats sets of 10
- Dumbbell / band squats 4 sets of 30
- Mountain climbers 4 sets as many as possible in 1 min Try to beat your numbers from week 7
- Wall sits 4 sets of 1 min
- Calf raises 4 sets of 100
- Forward Lunge 4 sets of 25 each leg
Run / Walk : Day 52
- Run timed 1 mile!
Core: Day 53
- Crunches 4 sets of 50
- Straight leg full sit-ups 4 sets of 30
- Forward Facing Plank 3 sets of 60 seconds
- Reverse Crunch 4 sets of 15
- Knees up Crunches 4 sets of 50
- Side crunch 2 sets of 50 each side
- Leg lifts 4 sets of 15
Off Day : Day 54
Legs & Cardio : Day 55
- Calf Raises 4 sets of 50
- Backward Lunges 4 set of 15 each leg
- Side lunges 4 sets of 15 each side
- Body weight squats 4 sets of 50
- Jump squats 4 set of 15
- Jump lunges 4 set of 15
- Squat Hold 3 sets of 50 ( squat with a 2 second hold at the bottom)
Off Day : Day 56
Run/ Walk – no set distance or time just go for a stroll.