Week 2 Day 1 training

Foundation — Lower Tone

Tone & Tighten — 6-Week Total-Body Sculpt · 6-week program · 6 exercises

Exercises

3 sets 12 reps 60s rest kettlebell

Sit deep — hip crease below knee. Elbows nudge the knees out at the bottom. 3-second descent every rep.

Form guide →

3 sets 12 reps 60s rest weights

Slight knee bend. Push hips BACK until you feel the hamstring stretch. 3-second descent, drive up with control.

Form guide →

3 sets 15 reps 45s rest calisthenics

Drive hips to ceiling, squeeze hard at the top for 1 full second. Lower controlled — this is the tempo move.

Form guide →

3 sets 12 reps 50s rest weights

Hinge at the hips, push butt back into the cable tension. Squeeze glutes at the top — feel the same pattern as your Romanian Deadlift.

Form guide →

3 sets 10 each side reps 45s rest calisthenics

Band above knees, slight squat. 5 steps one way, 5 back. Maintain band tension — do not let the knees cave.

Form guide →

3 sets 6 each side reps 30s rest calisthenics

Cooldown core. Extend opposite arm and leg, hold 2s, return. No hip rotation.

Form guide →

Track sets, reps, and weight. Follow the Tone & Tighten — 6-Week Total-Body Sculpt program from start to finish.