New 6 Day Tone Up Workout!!

Auntie - Ana has shaken off the dust and is ready to get back into helping people like yourself (and herself) transform our bodies into the slim and toned people we know can be.

I challenge you to try this week workout, yes you will be sore and yes it will feel amazing.
WAKE UP THOSE SLEEPING MUSCLES AND KICK THAT FAT OUT!

Dedicate one hour every day this week to this workout and at the end of the week, THEN you can decide if it's for you or not.  If you are DETERMINED to get into wicked shape and prove to yourself you can be a sexier, toned you - PROVE IT!

For all workout reccomendations in KG this is the weight I use.  Go up or down to your standards.  Make sure it's heavy but not too heavy you won't be able to do the full amount of reps.
You will want to be struggling on your last few.
If you work in pounds (lbs) just double the kg amount :)

OK!

No negativity PAST THIS POINT:

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

YOU'RE HALF WAY DONE!!
PLEASE UPDATE US ON YOUR PROGRESS

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

DAY 4: BI'S AND TRI'S

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

Tricep Pushdowns
5kg - 3 sets 15 reps

Dumbbell Preacher Curls
EZ Bar - 3 sets 10 reps

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

Skull Crushers
EZ Bar - 3 sets 12 reps

Standing Bar Curls
10kg - 3 sets 15 reps

Overhead Tricep Extension Rope Pull
5kg - 3 sets 15 reps


DAY 5: LEGS

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

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

Lunge Dumbbell Bounce

4kg each - 12 each

Backwards Lunge
12 each

Backwards Dumbbell Bounce
4kg each - 12 each

Side Lunges
12 each

Front, Side, Backwards Lunge
5 each

Single Leg Kettleball Deadlifts
5kg - 3 sets 10 reps

Lean Forward Back Leg Lifts
3 sets 12 reps

Side Standing Leg Lifts
Hold 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 Lift
5kg - 3 sets 12 reps

Lateral Kick w/ Rubber Band
3 sets 12 reps

Bent-over Ball Kick Ups
3 sets 12 reps

Brazilian Butt-Workout **I SWEAR BY THIS WORKOUT** So much that is has it's own page...

THAT'S A WRAP - YOU DESERVE A REST DAY!!

What did you think?  Exercises you hate? Love?  Will you do this again next week? 

OF COURSE YOU WILL!!!

Thanks so much for checking this out, if you would like a printout of this workout with just the titles click here !

-Auntie Ana xx