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H@me Training Videos


6 Week Lean and tone program

 

You will need:

2 small towels or wash cloths

Dumbbells (5/8/1012)

A chair, ottoman, step box, or stool

Stability ball

 

 

 

Week 1 Day 1

 

Walk out to knee ins 10

Bicycles 20

Toe Reaches 20

Elbow walks 3 on each side

 

Pushups 10

Burpees 10

Lunge to Bicep curls 8 on each leg

Squat to Shoulder press 15

 

1 leg hip raises 12 each leg

Laying leg raises 15

Prone hip dips

 

 

Week 1 Day 2

 

Bench Dips 15

Pushups 10

Elbow raises 6 on each side

 

Side stepping squats 10 each direction

Squat/ jump together 20

Screamers 20 each side

Stationary lunges 12 each side

 

Mountain climbers 20

1 leg v- ups 20

Side hip raises 15 each side

Prone x out/ knee in jump  12

 

Week 1 day 3

 

Dive bombers 12

Stability ball elbow rolls 12

Stability ball body rolls 12

 

3 way squats 10 each direction

DB woodchops 12 each side

Thread the needles 12 each side

 

Step ups 15 each side

High knees 20

Butt kicks 20

Forward lunges 15 each side

 

Week 1 day 4

 

RDL to bicep curl 15

Elbow walks 6 each side

Squat to shoulder press 15

Lateral dumbbell raises 12

 

Walkout to pushups 10

Star outs 12

Sliding mountain climbers 20

 

Sliding Side Lunge

Prone slide out and in

Jumping lunges 20

Ball elbow roll outs 15

 

Week 2 day 1

 

Ball sit-up with twist 20

Ball laying chest press 20

Ball tick tocks 12

Ball seated tricep extension 15

 

Prone rows 12 each side

Bent over reverse flies 15

Ball curl ins 15

 

 

1 leg RDL 12 on each leg

Curtsy squats  15 each leg

Laying 1 leg hip raises with heels on ball 12 each leg

 

Week 2 day 2

 

Prone ball toe taps 12

Ball reverse curl ins 15

Prone knee ins 24

Russian Twists 14 with dumbbell

Jumping lunges 20

Walk outs with jump ins 12

 

Bicycles 20

V-ups 15

Prone hip dips 14

 

Squat/ jump together 20

Side stepping squats 10 each direction

Running lunges with dumbbells 12 each leg

Pushups 15

Prone elbow raises 14

 

Week 2 day 3

 

Ball laying chest press 15

Ball laying chest flies 15

Ball seated overhead tricep extensions 15

Ball laying dumbbell pullovers 15

 

Prone dumbbell rows 12 each arm

Dumbbell Windshield wipers 20

Ball elbow rollouts 15

 

Ball opposite balance 14

Squat/ jump together 15

3 way squats 10 each direction

 

 

Week 2 day 4

 

1 leg RDL with bicep curl 10 each leg

In and out bicep curls 12 total

Squat to press 15

 

Side bend to overhead press 15 each side

Woodchops 12 each side

Ball curl ins 15

 

Reverse sliding lunges 15 each leg

Sliding mountain climbers 20

Ball reverse curl-ins 20

 

Week 3 day 1

 

Stepover pushups 12

Prone elbow raises 6 on each side

Plank 30 seconds

1 leg bicep curls 8 each leg

Standing overhead tricep extensions 15

 

Walkout to elbow walks 10

1 leg V-ups 10 each leg

Sliding prone knee ins 15

 

Bent over reverse flies 15

Bent 1 arm tricep extensions 12 each arm

Ball squat with bicep curls 15

 

Week 3 day 2

 

Dive bombers 10

Burpees 15

Side hip raises 15 on each side

1 leg ball reverse curl ins 15

 

Ankle taps 15

Ball tick tocks 12 each side

Ball opposite balances 14

Ball holding windshield wipers 12

 

Dumbbell squat to jumps 15

Wall sit 45 seconds

3 way squats 10 each direction

 

Week 3 day 3

 

Pushups 15

Prone hip dips 12 each side

Ball chest press 15

Laying leg raises 15

Bicycles 20

Long jumps 15

 

Curtsy squats 12 each side

1 leg RDL 12 each leg

Ball Side twists 12 each side

Ball body rolls 15

Squats 3 then hold 5 seconds, 5 times

Speed skaters 20

 

Week 3 day 4

 

Ball stir the pot 10 each direction

1 leg ball hip raises 12 each side

Ball exchanges 16

 

Thread the needle 12 each side

Bicycles 20

V-ups 20

Plank 45 seconds

 

Dumbbell front and side raises 6

Dumbbell lunge to press 14

Prone rows 12 each side

Bench dips15

 

Now that you've learned most of the exercises, the last three weeks will be a bit more high intensity. Take less rest time between the exercises. Look at the videos BEFORE you go through the workout. Each superset is meant to be done consecutively through the set, with at 1 minute rest period, then directly into your second set. Repeat three times then move on to the next superset.
Your body should be able to handle the increased intensity by now, and will respond quickly to a more fast-paced workout.  Also, I am suggesting a 20 minute cardio session either directly after your workout or in the morning, before work!! I am counting on a much more rapid, visible change in your body over the next 3 weeks. You've done an amazing job so far, and I'm so excited to see the results from week 6!!!  Keep up the good work!!

Week 4 Day 1

Prone x- out/ knee in jump 12


Laying leg raise with a twist 16


Sliding mountain climbers 20


Side hip dip with 1 leg raise 12 each side

 



Jumping lunges 20


Stability ball squats 15, and on the 15th, hold for 30 seconds (holding dumbbells)


Laying ball reverse curl ins 20


3 way squats 10

 



Squat to press with twist 14


Prone DB Rows in pushup position 12 each side


Probe  elevated knee ins 20


1 leg v-ups with dumbbells 20

 



Week 4 day 2

Side bend to overhead press 16


1 leg RDL to bicep curl/shoulder press 10 each side


DB side stepping squats with 5 burpees 10 each direction




Prone hip dips 12 each side


Sliding reverse lunges 15 each leg


Squat jumps 20


Mountain climbers 20

 



Elbow walks 6 each side


Pushups 15


DB Windshield wipers 20


Prone In and Out Jumps 20


Week 4 Day 3


Ball Curl In 15


Ball toe tap 12


Laying Ball reverse Curl ins 15

 



Lateral Jumps 20


Prone Knee In and Under 12 each side


Burpees 15


Side hip raises 15 each side

 



Box Jumps 15
(if you don't have a box or stool to jump on, just do standing tuck jumps)


Explosive Step ups 15 each side


Walk out to jump in 12

 



Week 4 Day 4

Stepover pushups 12


Squat to shoulder press 12


Dive bombers 10



45 second plank


45 second side plank on each side


High knees 30 seconds


Butt Kicks 30 seconds

 



Ball elbow rollouts


Prone opposite balances 14


Bicycles 20


Laying leg raises 15


Star outs 15



Week 5 Day 1

Burpees 20
Prone Elbow Walks 7 each side
Mountain Climbers 20
Speed Skaters 20
Long Jumps 10

Dumbbell Situps 25
Dumbbell Russian Twists 20
Laying ball opposite Balances 20
Ball curl Ins 15
Laying ball reverse curl Ins 20

Explosive Step Ups 15 each side
Side stepping squats 10 each side
Jumping lunges 20
Wall sits 45 seconds

Week 5 Day 2

Ball Tick tocks 10 each side
Sliding prone knee ins 20
Sliding side lunges 15 each leg
Sliding reverse lunges 15 each leg

Ball Exchanges 14
Ball 1 leg reverse curl ins 15 each leg
Ball stir the pot 10 each side
Ball laying dumbbell pullover 15
Ball dumbbell twists 12 each side

Squat and jump together 25
Ball squat to bicep curl 15
Plank hold elbows on the ball 45 seconds
Curtsy squats 15 each leg

Week 5 Day 3

Ball Chest press 15
Prone row 15 each side
Standing overhead triceps
Explosive Step Ups 20
Prone in and out jumps

Stepover pushups 16
Bench dips 20
Prone Elbow Raises 20

1 Leg V-ups 20
Side hip raises 15 each side
Dive bombers
High knees 25


Week 5 day 4

Ball Elbow roll outs 15
3 Way squats 12
Dumbbell Woodchops 15 each side

RDL to bicep curl 15
1 leg RDL 12 each leg
Walk out to pushup 12

Ball sit-ups with a twist 30
Bent over Reverse Flies 15
Prone opposite balance 20
Bicycles 30

Week 6 Day 1

Surfer Jumps 12
Speed Skaters 20
Lunge to twist 16
Elbow walks 10 each side

Stepover pushups 14
Ball Chest flies 15
Ball tick tocks 20
Ball curl ins 20

Box Jumps 15
Step ups 15 each leg
Knee in to kick back 15 each leg

Week 6 Day 2

1 leg V-ups 20
1 leg RDL (add a bicep curl) 12 each side
Long jumps 20

Prone rows 15 each arm
bent reverse flies 15
Squat to press 15

Prone knee ins 20
DB Russian twists 20
Dumbbell Running lunges 15 each leg

Week 6 Day 3

Dumbbell windshield wipers 30
Ball exchanges 20
Side bend to overhead raise 15 each side

Walk out to elbow walks 10
Ball 1 leg reverse curl ins 20 each leg
Sliding reverse lunges 15 each leg

Ball windshield wipers 14
Ball stir the pot 15 each direction
Lunge to shoulder press 15

Week 6 Day 4

Box Jumps 20
Surfer jumps 10
Speed Skaters 20
Walk out to elbow walks 10 each side
Bicycles

Squat jumps 20
3 way abs (50)
Dive bombers 12
Plank 1 minute
Wall sit 1 minute

Ball 1 leg hip raises 15
Sliding mountain climbers 20
Push ups 25
Full situps 20