28 Day Summer Tone Program

28-Day Summer Tone Program

Introduction: Needing a little motivation to whip your butt in to shape? This short, but effective 28 day ‘Tone-Up’ program has you covered! 

Duration: 4 Weeks

Program Structure: This program is structured around a morning walk, designed to help you reach your daily step goal! In addition to this, you have to get yourself to the gym three times per week, your body isn’t going to tone itself. In the gym, we’ll be focusing on lighter, but high repetition training to keep the heart rate and intensity up, with an emphasis on targeting the core and glutes.

Take a moment to digest the program:

Nutrition: For best results aim for 4 meals per day!

  1. Breakfast: Protein smoothie or açai bowl of your choice. 
  2. Lunch: 100-200g lean meat with some healthy fats and carbs. 
  3. Dinner: 100-200g lean meat with some healthy fats and carbs. 
  4. Post Workout: Protein shake & fruit. 30g protein, 20g carbs

Example Day:

  • Breakfast Shake: 30g Plant Protein, 30g Oats, Banana, Tbsp Peanut Butter, Coconut Water (35g P, 30g C, 15g F)
  • Lunch: 3 Boiled Eggs, Avocado, Rice Crisps, Goats Cheese and Rocket Salad (25g P, 30g C, 35g F)
  • Dinner: Green Thai Curry, 200g Diced Chicken Tenderloin, 75g Coconut Rice, Broccoli, Capsicum, Chili, Cashews (30g P, 30g C, 20g F)
  • Post Workout: 30g Plant Protein, Banana (25g P, 20g Carb)
  • Total: 115g P, 110g C, 70g F. 1530 Calories

Remember, this program can be tailored to suit you! If you need help, please feel free to reach out to us on our socials!


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