May 2024 - Toning Program

Written By Justin Walsh

Week 1:

Warm-up for the week:

1. Arm Circles: 30 seconds forward, 30 seconds backward.
2. Leg Swings: 10 swings per leg (front to back and side to side).
3. Torso Twists: 15 twists each side.
4. High Knees: 30 seconds.
5. Butt Kicks: 30 seconds.
6. Jumping Jacks: 1 minute.
7. Dynamic Stretching: Include leg swings, arm swings, and torso twists with dynamic movements.


- Day 1:

  1. Bodyweight Squats 3 sets of 10 reps

  2. Elevated Push-Ups 3 sets of 8-10 reps

  3. Plank 3 sets of 20-30 seconds


- Day 2:

  1. Walking or Stationary Lunges 3 sets of 10 reps per leg

  2. Seated Dumbbell Shoulder Press 3 sets of 8-10 reps

  3. Bird-Dog Exercise 3 sets of 10 reps per side


- Day 3:

  1. Rest or Yoga for Flexibility


- Day 4:

  1. Bodyweight Glute Bridges 3 sets of 10 reps

  2. Cable Machine Pull-Aparts 3 sets of 10 reps

  3. Side Plank 3 sets of 20-30 seconds per side


- Day 5:

  1. Seated Leg Extensions 3 sets of 10 reps

  2. Bicep Curls with Dumbbells 3 sets of 8-10 reps

  3. Cat-Cow Stretch 3 sets of 8-10 reps


- Day 6:

  1. Rest or Light Cardio Walking, Swimming, or Cycling


- Day 7:

  1. Rest or Gentle Stretching


Week 2:

Warm-up for the week:

1. Foam Rolling: Focus on calves, quadriceps, hamstrings, glutes, and upper back for 1-2 minutes each.
2. Glute Bridges: 2 sets of 10 reps.
3. Bird-Dog Exercise: 2 sets of 10 reps per side.
4. Shoulder Circles: 20 circles forward, 20 circles backward.
5. Side Lunges: 10 lunges per side.
6. Hip Circles: 10 circles clockwise, 10 circles counterclockwise.
7. Active Stretching: Include dynamic stretches for the lower body and upper body.

Day 1-7:
- Increase reps or add light resistance (dumbbells, cable machines) to exercises from Week 1.
- Focus on maintaining proper form and controlled movements.
- Continue with rest and stretching days.

Week 3:
- Incorporate Neck Stretches (gentle neck rolls, neck tilts) before and after workouts.

Warm-up for the week:

1. Jog in Place: 2 minutes.
2. High Knees: 1 minute.
3. Jump Rope (or imaginary): 2 minutes.
4. Bodyweight Squats: 2 sets of 15 reps.
5. Arm Circles: 30 seconds forward, 30 seconds backward.
6. Leg Swings: 10 swings per leg (front to back and side to side).
7. Dynamic Stretching: Include leg swings, arm swings, and lunges with dynamic movements.


- Day 1:

  1. Seated Dumbbell Lateral Raises 3 sets of 8-10 reps

  2. Cable Rope Face Pulls 3 sets of 10 reps

  3. Light Dumbbell Bent Over Row 3 sets of 10 each arm


- Day 2:

  1. TRX Y-T-W Exercises 3 sets of 8-10 reps each

  2. Kettlebell Russian Swings 3 sets of 10 reps

  3. Medicine ball toss on trampoline 3 sets of 15


- Day 3: Rest or Gentle Yoga for Neck and Shoulders


- Day 4:

  1. Seated Dumbbell Front Raises 3 sets of 8-10 reps

  2. Shoulder Shrugs 3 sets of 10 reps

  3. Seated Leg Curl 3 sets of 10 reps


- Day 5:

  1. Modified Push-Ups 3 sets of 8-10 reps

  2. Seated Machine Rows 3 sets of 8-10 reps

  3. Seated Forward Fold Stretch 3 sets of 15-20 seconds


- Day 6: Rest or Light Cardio with Emphasis on Posture
- Day 7: Rest or Gentle Stretching for Neck and Shoulders

Week 4:

Warm-ups for the week:

1. Foam Rolling: Focus on major muscle groups for 1-2 minutes each.
2. Glute Activation: Clamshells (2 sets of 12 reps per side).
3. Shoulder Activation: Band Pull-Aparts (2 sets of 12 reps).
4. Dynamic Lunges: 10 lunges per leg.
5. Plank with Shoulder Taps: 2 sets of 10 taps per side.
6. Dynamic Stretching: Include dynamic movements for hips, shoulders, and spine.
7. Breathing Exercises: Deep diaphragmatic breathing for relaxation and focus.


- Day 1:

  1. Goblet Squats with Light Dumbbell 3 sets of 12 reps

  2. Cable Pull-Aparts 3 sets of 12 reps

  3. Plank with Alternating Leg Lifts 3 sets of 30 seconds


- Day 2:

  1. Reverse Lunges with Light Dumbbells 3 sets of 12 reps per leg

  2. Seated Dumbbell Shoulder Press 3 sets of 10 reps

  3. TRX Rows 3 sets of 8


- Day 3: Rest or Gentle Yoga for Flexibility


- Day 4:

  1. Hip Thrusts with Weight 3 sets of 12 reps

  2. Rope Cable Face Pulls 3 sets of 12 reps

  3. Side Plank with Hip Dips 3 sets of 30 seconds per side


- Day 5:

  1. Romanian Deadlifts with Light Dumbbells 3 sets of 12 reps

  2. Hammer Curls with Light Dumbbells 3 sets of 10 reps

  3. Cat-Cow Stretch (3 sets of 10 reps)


- Day 6: Rest or Light Cardio (Walking, Swimming, or Cycling)
- Day 7: Rest or Gentle Stretching

Throughout the month, Listen to your body, stay hydrated, and get adequate rest. Message me if I need to adjust the program. It's important to progress gradually and prioritize safety and form above intensity.

Justin Walsh