TIGHTEN + TONE

 

This is a full body resistance class! It’s choreographed to work each muscle group in seperate tracks. This is a favourite for both men and women and theres NO denying its an amazing workout!

 
 

TIGHTEN + TONE (45 MIN)

This is our current Tighten + Tone choreography. The layout of the class looks a little like this:

Warm up - Squats - Chest - Back - Biceps, Triceps, Shoulders - Squats and Lunges - Abs - Stretch.

You’ll have the chance to adjust your weight as we go. Have a think about your chosen weight at the end of each track and decide if you were spot on, or if it was too heavy / light. That way we can make adjustments next time!

Equipment needed: Step, risers, Barbell, Hand plates, Yoga mat

 
 

01. CREATE YOUR CLASS: WARM UP

WARM UP

Our warm up is here to do exactly that- warm us up. We want to work each muscle group so they’re ready for us to put them to work. Keep your weight relatively light, focus on working through a full range of motion, and developing strong technique! And now you have TWO to choose from!

Equipment needed: Step, risers + Barbell - Warm up weight (keep it fairly light)

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02. CREATE YOUR CLASS

Each of these will target a different muscle group. For full body we suggest choosing one of each - Squats, Chest, Back, Arms (Biceps, triceps, shoulders), Lunges / hip Thrusts and Core!!

SQUATS

Whats not to love about opening a class with a squat track. Both of these are high energy, face paced, and lots of fun! We guarantee you’ll be feeling the burn after either of these options!

Equipment needed: Barbell

CHEST

For our chest track we have 2 stages. Firstly we’ll be bench pressing - so we start lying on our step, wide grip on our bar. Secondly we’ll move into some push ups. you get a few breaks through this track so push yourself to the break!

Equipment needed: Step, risers, Barbell

CHEST

For this one we’ll be starting on the bench with our plates, ready for some chest flies and plate pull overs. We’ll move onto the bar and finish strong with some high pre bench pressing.

Equipment needed; Step, risers, plates and a barbell.

BACK

This one has our triple move. A single deadlift, single upright row, single clean and press. One down, one up, one over. Keep your technique strong and take the breaks when you need it!


Equipment needed: Barbell

BACK and SHOULDERS

The dreaded triple shoulder press! :/ You’ll also need a set of hand plates for some reverse flies. This one is a really burner for the shoulders too.

Equipment needed: Barbell and Plates.

 

BICEP - TRICEP: HALLELUJAH

We’ve got three phases- Over head tricep extensions, biceps curls and finishing with tricep pushups! It’s a great track to watch your progress. How many pushups can you get through at the end? We guarantee you’ll feel the burn!

Equipment needed: Hand plates, Step

BICEPS, TRICEPS, SHOULDERS

Bicep curls, tricep kickbacks, and a slow steady shoulder press. All of this sounds good to us! This track is all about controlling our movements, getting full range and full contraction of the muscle!


Equipment needed: Hand plates.

 
 

CORE : BLACK OR WHITE

We’ll be working through slow extensions, reverse crunches and some steady 2/2 crunches. Lots of levels to work through!

Equipment: step

Squat - Lunge

Squats and lunges in the same track - You’re Welcome! We’ll start with squats, break up the middle with some lunges, and finish strong with more squats. We’ve even added in some bottom half holds for you to enjoy!! :)


Equipment needed: Barbell

 

COOL DOWN

You made it! just like we warm up all our bits at the beginning, we want to cool down and give them a good stretch at the end. You don’t want to skip this part - Trust us!! Remember if you’re sore tomorrow, the best thing you can do is move - A steady walk, some easy stretching!

Equipment needed: Yoga mat

CORE

Now I need you to settle in for this one. You’ll be down here for the next 6 and half minutes! Hand plates are optional, they’re easy to put down if you change your mind, so why not give it a try and see how you go! The first two thirds we’ll be on our back, then we’ll flip it over and finish with some plank variations.

Equipment: hand plates (optional)

 

AND YOU’RE DONE, GOOD JOB TEAM.

Don’t forget to tag us in your home gym! @base_healthandfitness