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Tension 12
12-Week HIIT (high intensity interval training) program designed to maximize fat loss and tone your body.
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• Introduction Video
• Printable Booklet
• Layout of Program• Phase One
Week 1
Week 2
Week 3
Week 4
Introduction
Watch this introduction video for a few basic tips before you get started.
Proper Way to Do the Exercises.
Changing the Resistance In the Bar
Setting Up the Handle Attachments.
Workout Guide
Print this workout booklet to help you stay on track.
The first 3 exercises of each week are Total Body Strength & Core workouts.
The 4th and final exercise of the week is Core and Cardio.
Need More Resistance?
The yellow and black bands may not be enough for some people, so you can purchase heavier bands here. Remember, you can clip multiple bands to the handle attachments to increase the resistance.
Layout of Program
Phase 1: Weeks 1-4
Phase 2: Weeks 5-8
Phase 3: Weeks 9-12
Quick Tip #1: Instead of scrolling through this page to find the week you’re on, you can go directly there by putting that week in your browser. For example, tensiontoner.com/week1, tensiontoner.com/week2 and so on.
Quick Tip #2: Once you watch the videos and get an understanding of the layout and how to properly perform the exercises, you can use the timers below to stay on pace.
Timers
WEEK 1
Total Body Strength and Core
Week 1: Monday
Week 1: Wednesday
Week 1: Friday
Core and Cardio
Week 1: Saturday
Total Body Strength and Core
Week 2: Monday
Week 2: Wednesday
Week 2: Friday
Core and Cardio
Week 2: Saturday
Total Body Strength and Core
Week 3: Monday
Week 3: Wednesday
Week 3: Friday
Core and Cardio
Week 3: Saturday
Total Body Strength and Core
Week 4: Monday
Week 4: Wednesday
Week 5: Friday
Core and Cardio
Week 4: Saturday
Total Body Strength and Core
Core and Cardio
Week 5: Saturday
WEEK 6
Total Body Strength and Core
Week 6: Monday
Week 6: Wednesday
Week 6: Friday
Cardio and Core
Week 6: Saturday
WEEK 7
Total Body Strength and Core
Week 7: Monday
Week 7: Wednesday
Week 7: Friday
Core and Cardio
Week 7: Saturday
WEEK 8
Total Body Strength and Core
Week 8: Monday
Week 8: Wednesday
Week 8: Friday
Core and Cardio
Week 8: Saturday
WEEK 9
Total Body Strength and Core
Week 9: Monday
Week 9: Wednesday
Week 9: Friday
Core and Cardio
Week 9: Saturday
Total Body Strength and Core
Week 10: Monday
Week 10: Wednesday
Week 10: Friday
Core and Cardio
Week 10: Saturday
Total Body Strength and Core
Week 11: Monday
Week 11: Wednesday
Week 11: Friday
Core and Cardio
Week 11: Saturday
WEEK 12
Total Body Strength and Core
Week 12: Monday
Week 12: Wednesday
Week 12: Friday
Core and Cardio
Week 12: Saturday