Amazing 10 day tone-up plan. Results guaranteed

Amazing 10 day tone-up plan. Results guaranteed

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This 10-day workout plan is designed to sculpt the entire body, offer food substitutions and get you looking lean, sexy and confident.

Training Plan:

Everyday (except Sunday): Intervals

How it works: Perform 20 minutes of high intensity intervals.

You will need: The cardio machine of your choice (elliptical, treadmill, stairmaster, etc.).
Warm up at a moderate pace for 5 minutes. Immediately after, perform an all out sprint for 30 seconds. Return to the moderate pace for 1 minute. Repeat the series. Do 8 rounds.
Cool down with a moderate pace for 3 minutes.

Monday and Wednesday: Legs and Glutes

How it works: Perform 8 reps of every exercise. Do the entire routine three times through.

You will need: One medicine ball (10-20 pounds) and one kettle bell or dumbbell (10-20 pounds)

Med-Ball Squats

Stand with feet slightly wider than hip width. Hold the med ball at your chest. Bend knees, shift hips back and lower down so thighs come close to parallel with the floor.
Drive up with as much power as possible from the legs to come back to standing. Make sure to keep chest lifted and core engaged the entire time.

Broad Jump

Stand with feet hip-width apart. Bend knees, shift hips back and swing arms by your side.
Jump as far as possible then land softly with knees bent and chest up. Repeat the movement one right after the other.
DSC_0234

Good Morning

Hold the kettle bell or dumbbell in your right hand. Bend knees and hinge at your hips bringing torso close to parallel with the ground. Keep the weight close to your body.
Drive through the hips to come all the way back to standing. Make sure to keep back from rounding the entire time.

DSC_0208Tuesday and Thursday: Upper Body and Core

How it works: Perform each exercise for one minute. It does not matter how fast you move. Just be sure to keep proper form. Repeat the entire routine three times.

You will need: One medicine ball and one kettle bell or dumbbell.
Med Ball Throw Down

Stand with feet hip-width apart. Bring medicine ball above your head as you come onto the balls of your feet.
Throw the ball down as hard as possible, keeping a straight spine and engaged core the entire time. Catch the ball and repeat the movement.

Side Plank with Leg Raise

Come onto your side with elbow under shoulder and feet stacked. Press hips up toward the ceiling forming a straight line from head to feet.
Once you are stable, lift the top leg up. If this is too much, be sure to stay in the traditional side plank. Hold for 30 seconds each side.

DSC_0292Shoulder Press

Stand with feet hip-width apart, slight bend in your knees. Hold a dumbbell or kettle bell at shoulder height.
Press the weight straight up toward the ceiling, keeping shoulder blades drawn together and core tight. Lower the weight back down and repeat the movement.

DSC_0213Friday: Repeat the Monday/Wednesday workout the first week and repeat the Tuesday/Thursday workout the second week.

Nutrition:

When I am getting ready for a shoot I find the best ways to completely lean out in a short period of time is to cut out ALL the white stuff, packaged food and limit the grains. This means absolutely no breads, pastas, granola bars, or anything that is made with flour or comes in a package. While I am a huge advocate for nutrient dense grains like quinoa, a considerable amount will keep the water weight on. Try to limit grains to only part of one meal a day (until the next time you need to drop the water weight).
It’s also ideal to cut out dairy and alcohol. These products are high in sugar and will make the body hold onto fat.
Finally, drink as much water as possible. Carry around a reusable bottle and refill it throughout the day. This in turn will help you flush out your system and drop water weight.

Foods to enjoy in the next 10 days:

Vegetables
Beans/legumes
Wild caught fish
Fruit
Nuts and seeds (unsalted)
Sweet potatoes

Source:

www.toneitup.com