Follow workout plans to make working out easier!

Track your workouts online & on your mobile device

Never miss a workout with scheduled workouts

Get notifications to keep your workouts on track

Are you a staff member, coach, or gym owner? See how we can help

6 Week Tone-Up Plan

4 Days a Week / Intermediate

notes & alternates | Print Workout | Print Plan

Exercise	Sets	Distance	Reps	Weight
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Warm-Up
Floor Dumbbell Calf Raise Calves / Beginner	Floor Dumbbell Calf Raise 1 sets, 30 reps	1		30	--:--	Circuit 1 -- 3 rds
Dumbbell Lunge Quads / Beginner	Dumbbell Lunge 1 sets, 15 reps00:01:00	1		15	--:--	Circuit 1 -- 3 rds
Wall Sit Quads / Intermediate	Wall Sit 1 sets, 10 reps00:01:00	1	00:01:00		--:--	Circuit 1 -- 3 rds
Mountain Climber Abs / Intermediate	Mountain Climber 1 sets, 45 reps00:00:45	1		45	--:--	Circuit 2 -- 3 rds
Jumping Jack Quads / Beginner	Jumping Jack 1 sets, 30 reps	1		30	--:--	Circuit 2 -- 3 rds
Bodyweight Jump Squat Quads / Beginner	Bodyweight Jump Squat 1 sets, 15 reps	1		15	--:--	Circuit 2 -- 3 rds
Bicycle Crunch Abs / Beginner	Bicycle Crunch 1 sets, 25 reps	1		25	--:--	Circuit 3 -- 3 rds
V-Up Abs / Intermediate	V-Up 1 sets, 15 reps	1		15	--:--	Circuit 3 -- 3 rds
Modified V-Up Abs / Beginner	Modified V-Up sets, 15 reps	--		15	--:--	easier
Plank Abs / Intermediate	Plank 1 sets, 12 reps00:01:00	1	00:01:00		--:--	Circuit 3 -- 3 rds
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Cooldown

Use bodyweight and dumbbells to help tone muscle and burn calories! Download the app after purchase!

notes & alternates | Print Workout | Print Plan

Exercise	Sets	Distance	Reps	Weight
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Warm Up
QuickHIIT Full Body Intermediate	QuickHIIT Full Body 1 sets, MAX reps	1		MAX	--:--	Circuit 1
Bicycle Crunch Abs / Beginner	Bicycle Crunch 1 sets, 00:30:00, 30:00 rest	1	00:30:00		30:00	Circuit 2 -- 3 rds
Plank Jacks Abs / Expert	Plank Jacks 1 sets, 00:00:30	1	00:00:30		--:--	Circuit 2 -- 3 rds
Side Plank Obliques / Intermediate	Side Plank 1 sets, 00:00:30	1	00:00:30		--:--	Circuit 2 -- 3 rds
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Cooldown

Use bodyweight and dumbbells to help tone muscle and burn calories! Download the app after purchase!

notes & alternates | Print Workout | Print Plan

Exercise	Sets	Distance	Reps	Weight
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Warm Up
Glute Bridge March Glutes / Intermediate	Glute Bridge March 1 sets, 25 reps	1		25	--:--	Circuit 1
Glute Bridge Glutes / Beginner	Glute Bridge 1 sets, 15 reps	1		15	--:--	Circuit 1
Glute Kickback Glutes / Beginner	Glute Kickback 1 sets, 15 reps	1		15	--:--	Circuit 1
Side Squat Quads / Beginner	Side Squat 1 sets, 15 reps00:01:00	1		15	--:--	Circuit 2
Walking Bodyweight Lunge Quads / Intermediate	Walking Bodyweight Lunge 1 sets, 00:01:00	1	00:01:00		--:--	Circuit 2
Lying Leg Raise Max Rep Abs / Intermediate	Lying Leg Raise Max Rep 1 sets, 00:01:00	1	00:01:00		--:--	Circuit 2
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Cooldown

Use bodyweight and dumbbells to help tone muscle and burn calories! Download the app after purchase!

notes & alternates | Print Workout | Print Plan

Exercise	Sets	Distance	Reps	Weight
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Warm-Up
Seated Dumbbell Military Press Shoulders / Intermediate	Seated Dumbbell Military Press 1 sets, 15 reps	1		15	--:--	Circuit 1 -- 3 rds
Lateral Raise Shoulders / Beginner	Lateral Raise 1 sets, 15 reps00:45:00	1		15	--:--	Circuit 1 -- 3 rds
Seated Dumbbell Military Press Shoulders / Intermediate	Seated Dumbbell Military Press 1 sets, MAX reps00:45:00	1		MAX	--:--	Circuit 1 -- 3 rds
Dumbbell Curl Biceps / Beginner	Dumbbell Curl 1 sets, 10 reps	1		10	--:--	Circuit 2 -- 3 rds
Dumbbell Kickback Triceps / Beginner	Dumbbell Kickback 1 sets, 10 reps00:01:00	1		10	--:--	Circuit 2 -- 3 rds
Dumbbell Curl Biceps / Beginner	Dumbbell Curl 1 sets, MAX reps	1		MAX	--:--	Circuit 2 -- 3 rds
Modified Push-Up Chest / Beginner	Modified Push-Up 1 sets, 15 reps	1		15	--:--	easier
Upright Row Shoulders / Intermediate	Upright Row 1 sets, MAX reps00:01:00	1		MAX	--:--	Circuit 3
Bent-Over Row Middle Back / Intermediate	Bent-Over Row 1 sets, MAX reps	1		MAX	--:--	Circuit 3
Walking/Jogging	Walking/Jogging 1 sets, 00:05:00	1	00:05:00		--:--	Cooldown