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S4: STRENGTH

S4: STRENGTH

Brand new lifting programs released weekly on Mondays using signature Tone House formulas. These programs are quick and effective, designed to maximize your time spent in the gym.

Prop your phone up and follow along with our expert-designed rep schemes from your home or local gym.

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S4: STRENGTH
  • TOTAL BODY DUMBBELL (S4:12) - JAMES

    Work your glutes, biceps and chest in this total body burner with Coach James & Coach Joe.

    2x:
    10 Sumo Squat w/ Preacher Curl

    2x:
    10 Sumo deadlift into drop down push-up

  • UPPER BODY DUMBBELL (S4:08) - JOE

    Kneeling shoulder press & bicep curls with Coach Joe & Coach Zack.

    Three rounds:

    2x:
    12 Kneeling Shoulder Press
    8 Kneeling Bicep Curls

  • TOTAL BODY DUMBBELL (S4:06) - JAMES

    Total body work featuring squats, chest presses, rows and core work with Coach James.

    Program:
    2 rounds:
    20x:
    Squat & Press
    Squat & Chest Press
    Squat & Row

    20x:
    Weighted hollow hold
    Shoulder raises into leg lifts

  • UPPER BODY DUMBBELL (S4:04) - JOE

    Work your triceps, delts, and lats in this Upper Body workout with Coach Joe.

    Program:
    Tricep Extensions
    2x25

    Rear Delt Flys
    2x25

    Lateral Raises
    2x25

  • LOWER BODY DUMBBELL (S4:03) - JOE

    Strengthen your glutes and hamstrings in this squat-focused dumbbell workout with Coach Joe.

    Program:
    3x8:
    Squat pulse + full squat
    20 reps full range squats

  • LOWER BODY BARBELL (S4:02) - JAMES

    Back squats with pause reps with Coach James.

    Program:
    Back squats
    2x:
    10 (2 full squats, 1 pause rep)

  • CORE BARBELL (S4:01) - JAMES

    Build core stability with Coach James in this advanced barbell Core program.

    Barbell Core Program:
    2x:
    10 off set deadlifts
    10 off set bent over rows
    10 off set shoulder press

  • UPPER BODY DUMBBELL (S4:01) - ALONZO

    Natural Selection using tricep extensions with Coach Alonzo & Coach James.

    NATURAL SELECTION - TRICEP EXTENSIONS

    3x:
    10 heavy reps
    20 reps at half weight
    10 heavy reps
    20 reps at half weight

  • TOTAL BODY DUMBBELL (S4:02) - JAMES

    Shoulder, hamstring, and core work with Coach James & Coach Zack.

    Total Body Program:
    Iron cross 30 second hold
    20 shoulder press
    20 second hold
    20 shoulder press
    15 second hold
    20 shoulder press

    3x:
    10 Shoulder raise
    10 Leg lifts

    10 Hamstring walk-outs

    10 Weighted superman into push-ups

  • TOTAL BODY DUMBBELL (S4:07) - JOE

    Staggered deadlifts & rows with Coach Joe & Coach Zack.

    Program:
    2x:
    15 deadlifts (R)
    15 rows ( R )

    2x
    15 deadlifts (L)
    15 rows (L)

  • LOWER BODY DUMBBELL (S4:05) - JOE

    Natural Selection with Single Leg Hip Thrusts to target your glutes and hamstrings with Coach Joe.

    “Natural Selection” - Single leg hip thrusts

    On each side:
    10 heavy
    20 half weight
    10 heavy
    20 half weight