New 6 Day Tone Up Workout!

NEW 6 DAY TONE UP WORKOUT!!

Print out this Workout & Take it to the gym!! Full pictures and explanations HERE!

DAY 1: CHEST/ SHOULDERS

Incline Dumbbell Bench Press  5kg each - 3 sets 15 reps


Dumbbell Front Raises
4kg each - 3 sets 12 reps

Flat Dumbbell Bench Press
5kg each - 3 sets 15 reps

Dumbbell Lateral Raises
4kg each - 3 sets 10 reps
Flat Dumbbell Flyes
4kg each - 3 sets 15 reps

Bent-over Dumbbell Lateral Raises
4kg each - 3 sets 12 reps

DAY 2: BACK/ TRAPS

Close Grip Lateral Pull-downs
19kg 3 sets 15 reps
Upright Bar Rows
10kg - 3 sets 15 reps
Wide Grip Lateral Pull-downs
19kg - 3 sets 10 reps
Seated Cable Rows
19kg - 3 sets 15 reps
Hyperextension on Medical Ball
3 sets 10-15 reps (This strengthens your back muscles - start with low reps to activate these muscles, they aren't used to being used as much as this exercise!!)
DAY 3: ABS

Crunches
4 sets 25 reps - Even if you start as mini-crunches - rest in between 10 seconds!!
Scissor Crunches
3 sets 15 reps
Leg Lifts - With or Without Ball
3 sets 12 reps
Heel Touches
3 sets 20 reps

Side Crunch - Reach out and lift leg to touch
3 sets 15 reps
Straight Plank
Hold 1 full minute

Side Plank
Hold 1 full minute, switch sides

I BET YOU'RE SORE IN YOUR CHEST AND SHOULDERS :)

DAY 4: BI'S AND TRI'S

Back and Forth Standing Dumbbell Curls4kg - 3 sets 30 reps (right, left, right, left = 4)

Tricep Pushdowns5kg - 3 sets 15 reps

Dumbbell Preacher CurlsEZ Bar - 3 sets 10 reps

Bent-over Tricep Kick-backs3 kg - 3 sets 15 reps

Skull CrushersEZ Bar - 3 sets 12 reps

Standing Bar Curls10kg - 3 sets 15 reps

Overhead Tricep Extension Rope Pull5kg - 3 sets 15 reps


DAY 5: LEGS

Calf Raises / Ankle Touch3 reps - 10 raises - 10 jump/tap feet together

Forward Lunges12 each (12 one leg, 12 the next day)

Lunge Dumbbell Bounce

4kg each - 12 each

Backwards Lunge12 each

Backwards Dumbbell Bounce4kg each - 12 each

Side Lunges12 each

Front, Side, Backwards Lunge5 each

Single Leg Kettleball Deadlifts5kg - 3 sets 10 reps

Lean Forward Back Leg Lifts3 sets 12 reps

Side Standing Leg LiftsHold 5kg for balance - 3 sets 12 reps

DAY 6: BOOTY - YAAAAAAYYYYYY!

Smith Machine Bar Squats
10kg - 3 sets 15 reps

Bench Leg Dips - Stand on bench, dip leg behind - bend standing knee so you can dip, bring back up without resting dipping leg
2 sets 25 reps each leg

Pretzel Dumbbell Lift5kg - 3 sets 12 reps

Lateral Kick w/ Rubber Band3 sets 12 reps

Bent-over Ball Kick Ups3 sets 12 reps

Brazilian Butt-Workout

Delicious Banana Protein Bread - low in fat & super high in protein!

Ingredients

• 

  Old Fashioned Rolled Oats

  2 cups
• 

  Vanilla Protein Powder

  4 scoops
• 

  Ground Flaxseed (Optional)

  2 tbsp
• 

  Baking Powder

  1 tsp
• 

  Salt

  1/4 tsp
• 

  Cinnamon

  1 tbsp
• 

  Stevia in the Raw

  1/2 cup
• 

  Egg Whites

  4
• 

  Unsweetened Almond Milk

  1 1/2 cups
• 

  Plain Greek Yogurt

  1/4 cup
• 

  Unsweetened Applesauce

  4oz
• 

  Bananas (Sliced fairly thin)

  2
• 

  Strawberries (Sliced fairly thin)

  4 large
  
  

  Directions

  
  

  1. Preheat oven to 375 degrees F.
  2. In a medium bowl mix together dry
      ingredients.
  3. In another medium bowl mix together
      wet ingredients except fruit.
  4. Spray an 8" or 8.5" round or square
      baking pan with non-stick spray.
  5. Line the bottom of the round baking
      pan with one of the thinly-sliced bananas.
  6. Mix dry ingredients into wet ingredients
      - make sure it is distributed evenly.
  7. Pour mixture on top the layer of sliced
      bananas.
  8. Cover with remaining sliced banana and
      sliced strawberries.
  9. Bake for 40-45 minutes until top is
      golden brown, or inserted knife comes out clean.

NOTES:  I made this yesterday and it turned out
so good!! I baked for 45 minutes until it was pretty
brown on top.  I recommend baking in more of a
rectangular shaped pan so you can cut it more
like the traditional banana bread.  Good luck & Enjoy!

-Auntie Anahttp://www.bodybuilding.com/fun/natalie-hodson-
strawberry-banana-oatmeal-protein-bake.html for
full youtube tutorial by body builder Natalie Hodson :)

Nutrition Facts
Serving Size 4

Amount per serving

Calories 475

Total Fat3.5g

Total Carb66g

Protein36g