Powerful Progressive Toning Workout

powerful progressive toning workout www.cardiocoffeeandkale.com

Progressive overload is the gradual increase of stress placed upon the body during training. The idea is to continuously increasing the demands on the body so that you can make gains in muscle tone, strength, and endurance. 

This full body workout will test your ability to push through the burn.  You'll be amazed at how effective this workout is at toning and strengthening your body without any equipment!  It's a fun twist to your traditional  workouts.  With no equipment needed, you can do this workout anywhere.  Grab a friend or family member and do this full body challenge in your backyard!  


  • 20/10 for beginners

  • 30/15 for intermediate

  • 40/20 more advanced

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • none

Warm Up: 30 seconds each exercise  

  • click HERE for video of warm up

  • boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, reverse lunges, side lunges


  • click each of the exercises for a video demo

Set 1:


squat jumps (modified if needed)

squat pulses

Set 2:

windmill push ups

mountain climbers

push up hold

Set 3:

sumo hold heels up and down

sumo squat to lunge

sumo sway

Set 4:

bicycle crunch

in and out crunch

flutter kicks

Set 5:

reverse lunge R

reverse lunge skip R

split squat pulse R

Set 6:

side plank tuck and reach R

superman lat pulls

side plank tuck and reach L

Set 7:

reverse lunge L

reverse lunge skip  L

split squat pulse L

Set 8:

side plank crunch R

plank hip taps

side plank crunch L

Set 9:

skater touch L

skater touch R


Set 10:

cross punch crunch

long leg oblique pulse

toe touch


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powerful progressive workout. www.cardiocoffeeandkale.com
PROGRESSIVE WORKOUT. www.cardiocoffeeandkale.com


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