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Niki's Tone & Tight Routine
Cutting
Intermediate
Kettlebell
Plan Details
The Niki's Tone & Tight Routine routine by Johnwhitman is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Alternating days between Strength/Hypertrophy and Cardio/Fat Burning. Strength: Always strive to beat your previous workout (one more rep or more weight). If you hit the set number of reps, increase weight next workout, and work back up to rep goal. Use JEFIT's 1RM calculator to set new goals. Push to failure. Very Intense! KettleBell / Cardio: Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise. In this kettlebell toning circuit routine, the main focus upon this routine is to tone and lean out the body while also increasing muscle endurance and building strength. You will be targeting all of the main muscle group through 8 various multijoint exercises that help strengthen and build the muscles. The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength. *** Notes : When performing circuit training, you want to make sure that you are using a weight on the kettlebell that you are able to perform all of the required weight/sets and circuits that have been set. If you use a weight that you are unable to manage, you can possibly injure yourself or not get the full benefit of performing this circuit routine. This routine goes through the circuit 3 times with 60 seconds of rest between each circuit Diet will be very important!!!!
Routine detail
Day 1
Strength - Smith Machine
Est. 74 min
15 exercises
Smith Machine Incline Bench Press
1 Set x 20 Reps
weighted chest stretch
1 Set
Smith Machine Shoulder Press
1 Set x 20 Reps
shoulder stretch
1 Set
Smith Machine Bench Press (Close Grip)
1 Set x 20 Reps
Tricep Stretch
1 Set x 1 Rep
Barbell Rack Pull
1 Set x 15 Reps
lat stretch
1 Set
Smith Machine Bicep Curl
1 Set x 20 Reps
bicep stretch
1 Set
Smith Machine Squat
1 Set x 30 Reps
Quadricep Stretch
1 Set x 1 Rep
Hack Calf Raise
1 Set x 15 Reps
Walking
1 Set
Bridge
3 Sets
Day 2
KettleBell Toning/Cardio
Est. 62 min
24 exercises
Kettlebell Leg Pass
1 Set x 12 Reps
Kettlebell Row
1 Set x 12 Reps
Kettlebell Front Squat
1 Set x 12 Reps
Kettlebell Hang Clean
1 Set x 12 Reps
Kettlebell Figure Eight
1 Set x 12 Reps
Kettlebell Turkish Get-Up Squat
1 Set x 12 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Kettlebell Advanced Windmill
1 Set x 12 Reps
Kettlebell Leg Pass
1 Set x 12 Reps
Kettlebell Row
1 Set x 12 Reps
Kettlebell Front Squat
1 Set x 12 Reps
Kettlebell Hang Clean
1 Set x 12 Reps
Kettlebell Figure Eight
1 Set x 12 Reps
Kettlebell Turkish Get-Up Squat
1 Set x 12 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Kettlebell Advanced Windmill
1 Set x 12 Reps
Kettlebell Leg Pass
1 Set x 12 Reps
Kettlebell Row
1 Set x 12 Reps
Kettlebell Front Squat
1 Set x 12 Reps
Kettlebell Hang Clean
1 Set x 12 Reps
Kettlebell Figure Eight
1 Set x 12 Reps
Kettlebell Turkish Get-Up Squat
1 Set x 12 Reps
Kettlebell One-Arm Swing
1 Set x 12 Reps
Kettlebell Advanced Windmill
1 Set x 12 Reps
Day 3
Hypertrophy - Machines
Est. 56 min
18 exercises
Leverage Incline Chest Press
1 Set x 8 Reps
Machine Lat Pulldown
1 Set x 8 Reps
Machine Fly
1 Set x 8 Reps
Machine Shoulder Press
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Machine Deltoid Raise
1 Set x 8 Reps
Cable Standing Curl
1 Set x 8 Reps
Cable Rope Overhead Tricep Extension
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Machine Leg Curl (Prone)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Cable Kneeling Crunch (Rope)
1 Set x 8 Reps
Machine Calf Press
1 Set x 8 Reps
Hip Raise
1 Set x 8 Reps
Day 4
Abs and Butt Cardio
Est. 60 min
6 exercises
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Band Hip Lift
3 Sets x 12 Reps
Hip Raise
3 Sets x 12 Reps
Rowing
1 Set
