Ladies, do you want to “tone up” or get stronger? Jonathan Cane, exercise physiologist, explains the difference.

People think of tone as the aesthetic aspect and strength as the process. If they focus on toning, they’re zeroing in one the visual outcome. Choosing to “get strong” instead of “tone up” can better help you reach milestones, as strength is more quantifiable. Still, if you’re aiming for both, focus on the S word and the rest will come. You can’t be toned without being strong.

Word.

For the fellas: Are you Swole, Jacked or Yoked?
And, guys, if you read the link, re-read the above quote and replace “tone” with swole, jacked or yoked.

Warmup
Jump Rope 3 minutes
Instructor Mobility

10 minutes
Outside Cast Clean
Sets of 5/5

Strength
20 minutes

Levels 2-4
Bench Press
Work up to a heavy set of 3

You should do about 5 sets in that time period, starting at about 50% of your 1RM and working up. Your last set should be challenging but doable–you should have one rep in the tank.

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the floor presses.

5 Double Kettlebell Floor Press (more experienced add hip bridge hold)
15 ring rows (get horizontal!!!)
12/12 Side Plank Plate reach
Rest

Conditioning

Perform 5 sets of the following Slamball Complex Ladder:

Squat – Ball Slam – Burpee*
1/1/1, 2/2/2, 3/3/3, 4/4/4, 5/5/5

*To perform the burpee–drop the ball, sprawl so your chest hits the ball with your hands on either side, then grab it as you stand back up, finally jump up and reach the ball over your head

Alternate ladders with a partner–switch after each round of burpees.

L0/1 – can drop to 3 ladders if necessary