Goddess Toning Program

[ Home Workout Plan ]

By:
Greg O’Gallagher & Dell Farrell

Goddess Toning Program – Home Workout Variation 1

WORKOUT A
• Dumbbell Forward Lunges: 3 sets x 6-­8 reps (2 mins rest)
• Single Leg Deadlift: 3 sets x 6-8 reps (2 mins rest)
• Standing Dumbbell (or band) Shoulder Press: 3 sets x 6-10 reps (2 mins rest)
• Dumbbell or Band Lateral Raise: 12, 10, 8, 6 (30-­60 secs rest)
• Long Lever Plank: 3 sets x 30-­50secs
http://bretcontreras.com/long-lever-posterior-tilt-planks-kick-shit-traditional-planks/

WORKOUT B
• Incline DB Bench Press or DB Floor Press: 3 sets x 6-10 reps (2 mins rest)
• Single Arm DB Row: 3 sets x 6-10 reps (2 mins rest)
• Push-up: 3 sets x 6-12 reps (2 mins rest)
• Bent Over Flys: 12, 10, 8, 6 (30-­60sec rest)
• Ab Wheel Rollouts 3 sets x 5-12 reps (2 mins rest)
• Glute Bridge with resistance band: 3 sets x 20 second hold

WORKOUT C
• Goblet Box Squat: 3 sets x 6-­8 reps (2 mins rest)
• Dumbbell Step up: 3 sets x 6-­8 reps (2 mins rest)
• Bench Dips 3 sets x 8-­15 reps (1-1.5 mins rest)
• Dumbbell Biceps Curl: 3 sets x 6-8 reps (1.5 mins rest)
• Overhead Tricep Extension 3 sets x 6-­8 reps (1-1.5 mins rest)
• Lying Leg Raises 3 sets x 10­-20 reps (1 mins rest)

Workout Notes:
Perform 2 warm-up sets for the first exercise of each workout. The first warm up set should
be for 8 reps with 50% of the weight you want to use for your working sets. The second
warm up set should be for 5 reps with 70-80% of the weight you want to use for your
working sets.

Every week you want to strive to progress on the workouts. This means adding 1 rep to
each of your sets, or at-least one of your sets.

When you can perform all 3 sets for the top number of reps, the following workout,
increase the weight.

Goddess Toning Program – Home Workout Variation 2

For exercises prescribed for 12, 10, 8, 6 reps… You are to use the same weight for all sets
and rest only 30-60 seconds between sets. The first set you should use a weight you can do
for 12 reps. Rest 30-60 seconds, then perform 10, rest then 8, rest then 6, done.

Each workout aim to shorten the rest times. When you get down to 30 seconds rest
between sets, increase the weight and start back up with 40-60 seconds of rest.

Frequently Asked Questions

Can’t perform single leg deadlifts?

That’s fine, you can do regular two leg romanian deadlifts. When you get more advanced,
you can work on the single leg variation.

How do I perform a lateral raise?

This is a great example of proper form to really hit the lateral delts -
https://www.youtube.com/watch?v=adcGkXlrkWY

I can’t perform the long lever plank, what can I do?

Start with a regular plank and build up to 1 minute. Then the next workout, you can work
on the long lever version.

How do I perform a dumbbell floor press?

This is a good variation if you don’t have a bench. Here’s how to do it -
https://www.youtube.com/watch?v=uUGDRwge4F8

Best dumbbell row variation?

You want to support yourself with your knee, so your low back isn’t a limiting factor. here’s
how to do it - https://www.youtube.com/watch?v=pYcpY20QaE8

What Pushup variation?

If you’re a beginner, perform them on your knees. Next step is to do them with your hands
elevated on a bench. Then work on regular push ups. Finally make it harder by raising your
feet on a bench. Build up to 3 sets of 12 reps before moving onto the next variation.

When you can do 3 sets of 12 reps with your feet on a bench, you will be fit and toned to
the max!

Goddess Toning Program – Home Workout Variation 3

How to do bent over flyes?
I like to do them seated to take out the lower back. Here’s how to do them
https://www.youtube.com/watch?v=Jd5d2d4H7Zk

Can’t perform a full abs wheel roll out?

That’s fine, just go as low as you can while maintaining proper form (a flat back). Keep
practicing, as you get better, you’ll be able to go lower and lower.

What is the proper Goblet Box Squat Form?

https://www.youtube.com/watch?v=1LMNvvdx194

How do I do step ups?

Start with your weaker leg. Perform all the reps on your weak side before moving to your
other side. Don’t take your working foot off the bench until you’re finished. We want to
minimize any rest. Use a bench that is about knee high

https://www.youtube.com/watch?v=-wcgEGQN5_U

How to make bench dips easier or harder?

For beginners keep your knees more bent and closer to you. As you get stronger, you can
keep your legs straight.

https://www.youtube.com/watch?v=G9mZE9UE3HA

Lying leg raises form?

https://www.youtube.com/watch?v=JB2oyawG9KI

Goddess Toning Program – Home Workout Variation 4