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

6 Week Tone-Up Plan

4 Days a Week / Intermediate

6 Week Tone-Up Plan

6 Week Tone-Up Plan

4 Days a Week / Intermediate

6 Week Tone-Up Plan

4 Days a Week / Intermediate

Workout Goals

  • Gain Strength
  • Lose Weight
  • Get Toned
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:-- Warm-Up
Calves / Beginner
1 sets, 30 reps
1 30 --:-- Circuit 1 -- 3 rds
Quads / Beginner
1 sets, 15 reps00:01:00
1 15 --:-- Circuit 1 -- 3 rds
Quads / Intermediate
1 sets, 10 reps00:01:00
1 00:01:00 --:-- Circuit 1 -- 3 rds
Abs / Intermediate
1 sets, 45 reps00:00:45
1 45 --:-- Circuit 2 -- 3 rds
Quads / Beginner
1 sets, 30 reps
1 30 --:-- Circuit 2 -- 3 rds
Quads / Beginner
1 sets, 15 reps
1 15 --:-- Circuit 2 -- 3 rds
Abs / Beginner
1 sets, 25 reps
1 25 --:-- Circuit 3 -- 3 rds
Abs / Intermediate
1 sets, 15 reps
1 15 --:-- Circuit 3 -- 3 rds
Abs / Intermediate
1 sets, 12 reps00:01:00
1 00:01:00 --:-- Circuit 3 -- 3 rds
1 sets, 00:05:00
1 00:05:00 --:-- Cooldown
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:-- Warm Up
Intermediate
1 sets, MAX reps
1 MAX --:-- Circuit 1
Abs / Beginner
1 sets, 00:30:00, 30:00 rest
1 00:30:00 30:00 Circuit 2 -- 3 rds
Abs / Expert
1 sets, 00:00:30
1 00:00:30 --:-- Circuit 2 -- 3 rds
Obliques / Intermediate
1 sets, 00:00:30
1 00:00:30 --:-- Circuit 2 -- 3 rds
1 sets, 00:05:00
1 00:05:00 --:-- Cooldown
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:-- Warm Up
Glutes / Intermediate
1 sets, 25 reps
1 25 --:-- Circuit 1
Glutes / Beginner
1 sets, 15 reps
1 15 --:-- Circuit 1
Glutes / Beginner
1 sets, 15 reps
1 15 --:-- Circuit 1
Quads / Beginner
1 sets, 15 reps00:01:00
1 15 --:-- Circuit 2
Quads / Intermediate
1 sets, 00:01:00
1 00:01:00 --:-- Circuit 2
Abs / Intermediate
1 sets, 00:01:00
1 00:01:00 --:-- Circuit 2
1 sets, 00:05:00
1 00:05:00 --:-- Cooldown
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Exercise Sets Distance Time Reps Weight Rest
1 sets, 00:05:00
1 00:05:00 --:-- Warm-Up
Shoulders / Intermediate
1 sets, 15 reps
1 15 --:-- Circuit 1 -- 3 rds
Shoulders / Beginner
1 sets, 15 reps00:45:00
1 15 --:-- Circuit 1 -- 3 rds
Shoulders / Intermediate
1 sets, MAX reps00:45:00
1 MAX --:-- Circuit 1 -- 3 rds
Biceps / Beginner
1 sets, 10 reps
1 10 --:-- Circuit 2 -- 3 rds
Triceps / Beginner
1 sets, 10 reps00:01:00
1 10 --:-- Circuit 2 -- 3 rds
Biceps / Beginner
1 sets, MAX reps
1 MAX --:-- Circuit 2 -- 3 rds
Shoulders / Intermediate
1 sets, MAX reps00:01:00
1 MAX --:-- Circuit 3
Middle Back / Intermediate
1 sets, MAX reps
1 MAX --:-- Circuit 3
1 sets, 00:05:00
1 00:05:00 --:-- Cooldown
  • normal
  • superset
  • alternate
  • circuit

Workout Plan Summary

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

Workout Goals

  • Gain Strength
  • Lose Weight
  • Get Toned
6 Week Tone-Up Plan

Workout Goals

  • Gain Strength
  • Lose Weight
  • Get Toned