Your daily workouts (in gym) In gym workouts. Burning fat and tone up.

workout overview (click here to access)

daily warm up (click here to access)

Week 1 workouts (click here to access)

Week 2 workouts (click here to access)

Week 3 workouts (click here to access)

Week 4 workouts (click here to access)

Cool down (click here to access)

workout overview Follow the instructions below

Welcome to the Tribe! Please watch this video

STRONG & LEAN PROGRAM:
Workouts: 45-60 Minutes
Equipment needed: Mini Bands, Resistance Band, Dumbbells & Kettlebells, Yogamat

warm up Follow the instructions below

Here is my favorite Full Body Warmup. Make sure you do 10 minutes of this before doing your daily workouts :)

Make sure you activate your Glutes on your Lower Body Days!

week 1 Follow the instructions below

Welcome to Week 1!!!

Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group.

Monday: LOWER BODY
Superset 1:
KB Goblet Squat x 12 Reps
KB Reverse Lunge x 12 Reps
x 3 sets. Rest 60-90 Seconds between sets

Triset 1:
Kettlebell Deadlift x 20 Reps
Banded Lateral Walks x 20 Reps (10 each side)
Lateral Lunges x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 2:
KB Jump Squat x 10
Wall Sit x 30 seconds
x 3 sets. Rest 60-90 Seconds between sets

Tuesday: UPPER BODY
Push-ups x 10 Reps
Bent over Rows x 15 Reps
Mountain Climbers x 30 seconds
x 4 sets. Rest 60-90sec between sets

Thrusters x 15 Reps
High Rows x 15 Reps
V-ups x 15 Reps
x 4 sets. Rest 60-90sec between sets

Wednesday: REST DAY

Thursday: LOWER BODY
Triset 1 :
KB Sumo Squat x 10 Reps
KB Step ups x 20 Reps (10 each side)
Plank Leg Lifts x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Triset 2:
KB Sumo Deadlift x 10 Reps
KB Walking Lunges x 20 (10 each side)
KB Swings x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Friday: UPPER BODY
Triset 1:
Renegade Rows x 16 Reps (8 each side)
Hollow Hold Press x 16 Reps (8 each side)
Bicycles x 30 seconds
x 4 sets. Rest 60-90 Seconds between sets

Triset 2:
DB Curl to Press x 10 Reps
Triceps OH Extension x 15 Reps
Burpees x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Saturday: LOWER BODY
Triset 1:
RB Glute Bridge x 20 Reps
Dumbbell RDL x 15 Reps
Dumbbell Split Squats x 20 (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Staggered Deadlift x 20 Reps (10 each side)
Curtsy Lunges x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets

Superset 2:
Split Jumps x 20 Reps (10 each side)
Squat Pulse 30 seconds
x 4 sets. Rest 60-90 Seconds between sets

Sunday: REST DAY

week 2 Follow the instructions below

Welcome to Week 2!!!

Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group.

Monday: LOWER BODY

Triset 1:
KB Squat x 12 Reps
KB Deadlift x 12 Reps
Plank Pull Thru x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Barbell Hip Thrust x 20 Reps
KB Sumo Deadlift x 10 Reps
x 3 sets. Rest 60-90 Seconds between sets

Superset 2:
RB Glute Bridges x 20
KB Swings x 20
x 3 sets. Rest 60-90 Seconds between sets

Tuesday: UPPER BODY
Plank Walk-ups x 16 Reps
Single Arm Bent over Rows x 16 Reps (8 each side)
Dumbbell Biceps Curl x 16 Reps
x 4 sets. Rest 60-90sec between sets

Reverse Flies x 10 Reps
Lateral To front flies x 16 Reps
Burpees x 16 Reps
x 4 sets. Rest 60-90sec between sets

Wednesday: REST DAY

Thursday: LOWER BODY
Triset 1 :
KB Deadlift x 10 Reps
KB SL Deadlift x 16 Reps (8 each side)
Skater Jumps x 30 Reps (15 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
KB Goblet Squat x 10 Reps
Curtsy Squats x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between set

Superset 2:
180 Jumps x 10 Reps
Reverse Plank x 60s
x 4 sets. Rest 60-90 Seconds between sets

Friday: UPPER BODY
Triset 1:
Push-ups x 15 Reps
Triceps Dips x 15 Reps
Body Saw x 30sec
x 4 sets. Rest 60-90 Seconds between sets

Triset 2:
Thrusters x 10 Reps
Bent over Rows x 10 Reps
Plank Toe Touches x 16 Reps (8 each side)
x 4 sets. Rest 60-90 Seconds between sets

Saturday: LOWER BODY
Triset 1:
KB Sumo Squat x 12 Reps
Lateral Squats x 24 Reps (12 each side)
Drop Squats x 15
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Banded Glute Bridge x 20 Reps
Offset. Reverse Lunge x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets

Superset 1:
Walking Lunges x 20 Reps (10 each side)
KB Squat Jumps x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Sunday: REST DAY

week 3 Follow the instructions below

Welcome to Week 1!!!

Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group.

Monday: LOWER BODY
Superset 1:
KB Goblet Squat x 12 Reps
KB Reverse Lunge x 12 Reps
x 3 sets. Rest 60-90 Seconds between sets

Triset 1:
Kettlebell Deadlift x 20 Reps
Banded Lateral Walks x 20 Reps (10 each side)
Lateral Lunges x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 2:
KB Jump Squat x 10
Wall Sit x 30 seconds
x 3 sets. Rest 60-90 Seconds between sets

Tuesday: UPPER BODY
Push-ups x 10 Reps
Bent over Rows x 15 Reps
Mountain Climbers x 30 seconds
x 4 sets. Rest 60-90sec between sets

Thrusters x 15 Reps
High Rows x 15 Reps
V-ups x 15 Reps
x 4 sets. Rest 60-90sec between sets

Wednesday: REST DAY

Thursday: LOWER BODY
Triset 1 :
KB Sumo Squat x 10 Reps
KB Step ups x 20 Reps (10 each side)
Plank Leg Lifts x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Triset 2:
KB Sumo Deadlift x 10 Reps
KB Walking Lunges x 20 (10 each side)
KB Swings x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Friday: UPPER BODY
Triset 1:
Renegade Rows x 16 Reps (8 each side)
Hollow Hold Press x 16 Reps (8 each side)
Bicycles x 30 seconds
x 4 sets. Rest 60-90 Seconds between sets

Triset 2:
DB Curl to Press x 10 Reps
Triceps OH Extension x 15 Reps
Burpees x 15 Reps
x 4 sets. Rest 60-90 Seconds between sets

Saturday: LOWER BODY
Triset 1:
RB Glute Bridge x 20 Reps
Dumbbell RDL x 15 Reps
Dumbbell Split Squats x 20 (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Staggered Deadlift x 20 Reps (10 each side)
Curtsy Lunges x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between sets

Superset 2:
Split Jumps x 20 Reps (10 each side)
Squat Pulse 30 seconds
x 4 sets. Rest 60-90 Seconds between sets

Sunday: REST DAY

week 4 Follow the instructions below

Welcome to Week 2!!!

Here is today’s workout. Remember to take your time and don’t forget to post your sweaty selfie in the Facebook group.

Monday: LOWER BODY

Triset 1:
KB Squat x 12 Reps
KB Deadlift x 12 Reps
Plank Pull Thru x 20 Reps (10 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
Barbell Hip Thrust x 20 Reps
KB Sumo Deadlift x 10 Reps
x 3 sets. Rest 60-90 Seconds between sets

Superset 2:
RB Glute Bridges x 20
KB Swings x 20
x 3 sets. Rest 60-90 Seconds between sets

Tuesday: UPPER BODY
Plank Walk-ups x 16 Reps
Single Arm Bent over Rows x 16 Reps (8 each side)
Dumbbell Biceps Curl x 16 Reps
x 4 sets. Rest 60-90sec between sets

Reverse Flies x 10 Reps
Lateral To front flies x 16 Reps
Burpees x 16 Reps
x 4 sets. Rest 60-90sec between sets

Wednesday: REST DAY

Thursday: LOWER BODY
Triset 1 :
KB Deadlift x 10 Reps
KB SL Deadlift x 16 Reps (8 each side)
Skater Jumps x 30 Reps (15 each side)
x 3 sets. Rest 60-90 Seconds between sets

Superset 1:
KB Goblet Squat x 10 Reps
Curtsy Squats x 20 Reps (10 each side)
x 4 sets. Rest 60-90 Seconds between set

Superset 2:
180 Jumps x 10 Reps
Reverse Plank x 60s
x 4 sets. Rest 60-90 Seconds between sets

Friday: UPPER BODY
Triset 1:
Push-ups x 15 Reps
Triceps Dips x 15 Reps
Body Saw x 30sec
x 4 sets. Rest 60-90 Seconds between sets

Triset 2:
Thrusters x 10 Reps
Bent over Rows x 10 Reps
Plank Toe Touches x 16 Reps (8 each side)
x 4 sets. Rest 60-90 Seconds between sets

Saturday: LOWER BODY
Triset 1:
KB Sumo Squat x 12 Reps
Lateral Squats x 24 Reps (12 each side)
Drop Squats x 15
x 3 sets. Rest 60-90 Seconds between sets