Get Shredded with Four-Week Fast Track: Heatwave
Ignite your metabolism, torch fat, and forge muscle in Tonal’s sweaty summer challenge launching May 5.
You don’t have to venture outdoors to feel the temperature rising and get the sweat flowing. In Tonal’s new summer challenge, Four-Week Fast Track: Heatwave, you’ll spike your internal thermostat, shifting body composition as you challenge yourself in dynamic, expert-led workouts. Launching Monday, May 5, the program will set you up to feel confident and motivated all summer long.
Four-Week Fast Track: Heatwave includes two tracks to choose from, Level I for beginners and Level II for intermediate and advanced lifters. Both are Get Lean programs geared toward burning fat while building muscle.
Read on to discover more about the program and which track is right for you.
Ride the Wave
In both tracks, the volume in each workout varies during the week, giving your muscles time to recover while offering new challenges. “It’s a spin on daily undulating periodization which is a term we use when we fluctuate volume throughout the week,” says Jenna Moore, performance manager of curriculum and content at Tonal. That means you’ll see peaks and valleys of intensity as you ride the wave.
You’ll also spend each week with a single coach before switching off—a first for a Four-Week Fast Track program—in both tracks. Since following the coaching in these workouts is essential for success—especially in high-intensity sessions when you’re learning how to dial in your effort level—take advantage of this opportunity to experience a unique perspective, cues, and motivational style each week.
Level I Breakdown
Led by coaches Ash Wilking and Kristina Centenari, the beginner track includes three high-intensity, full-body workouts each week. Level I is designed to fire up your metabolism and shift body composition. “It’s that mix of off-Tonal and on-Tonal work that accelerates the heart rate and burns calories and fat, while maintaining or even building muscle mass,” says Moore.
Full-body workouts, according to Moore, are ideal for beginners—or anyone returning to working out after a long break—as they acclimate to training. “When you train full body, you don’t overload any one muscle group with too much volume,” she says. “This prevents you from being overly sore or too fatigued to complete the next programmed workout.”
With three workout days per week, this track is a solid option if you’re busy with other outdoor activities this season, such as training for a race or playing a sport.
In high-intensity workouts, the resistance is slightly reduced so you can focus on intensity, working at a challenging pace without sacrificing form. All the sets are duration-based, allowing you to move at your own speed. Since you won’t be aiming for a specific rep count, you’ll be able to see your progress over the course of the program as you’re able to do more work in less time.
You’ll progress through three different training formats each week, peaking in volume and time under tension on the third day. As the weeks go on, you’ll see gradual increases in duration and new movement variations. Here’s how each day is structured:
Day 1: Bootcamp: Alternating blocks of on- and off-Tonal supersets, with two movements per block
Day 2: Circuits: Tri-sets with three movements per block
Day 3: Giant Sets: Four movements, alternating between high-intensity and low-intensity.
Even for a beginner program, the high-intensity nature of these workouts can make them challenging. If you’re struggling to keep up, Moore recommends turning on Recovery Weight, which will help you concentrate on moving at the right intensity level. There’s also the option of adding more rest days between workouts so you can keep showing up feeling fresh.
If you’re craving even more activity on your off days, check out the program calendar for supplemental cardio and mobility sessions, as well as suggestions for when to add low-intensity cardio such as a brisk walk or scenic bike ride. To give any muscle group some extra attention, Moore suggests adding on a Quick Fit targeting your arms or abs at any point.
DOWNLOAD A PRINTABLE LEVEL I CALENDAR
Level II Breakdown
Featuring four strength-focused workouts each week, the intermediate track is led by coaches Ackeem Emmons, Tanysha Renee, Joe Rodonis, and Kendall “Woody” Wood.
Each week includes two upper-body days and two-full days with all rep-based sets (for on-Tonal moves) to give experienced lifters enough volume to see gains. To support body composition changes, the full-body days are higher in intensity with a focus on raising your heart rate to increase calorie burn and stimulate metabolic adaptations. You’ll keep pushing yourself during the program with more volume and less rest week over week.
Day 1: Upper-body push targeting chest, shoulders, and triceps
Day 2: Full-body with contrast Drop Sets and plyometrics
Day 3: Upper-body pull targeting back and biceps
Day 4: Full-body giant sets
During the first two weeks, the upper-body workouts utilize post-exhaustion training in which you perform a compound lift immediately followed by an accessory move using the same muscle group. “That fully fatigues the muscle, and we know that proximity to failure is one of the main drivers of hypertrophy,” says Moore. These workouts include programmed rest to ensure your muscles have time to recover before going hard again.
In weeks three and four, the upper-body workouts switch to a pre-exhaustion style, starting with an accessory lift before a compound move. “When we pre-fatigue the muscle, it forces the main muscle group to do the heavy lifting,” says Moore. This prevents overcompensating with accessory muscles, while still getting you to work close to failure.
If you plan on doing a lot of hiking or cycling this spring, you might appreciate only working your legs twice a week in this track so they’ll be fresh for your outdoor pursuits.
This track marks the first appearance of Tonal Drop Sets in a Four-Week Fast Track program. Day 2 of each week pairs heavy, muscle-building drop sets with complementary plyometrics in challenging contrast sets. This high-intensity resistance protocol triggers post-activation potentiation which, Moore explains, stimulates the muscles in a heavy lift so they can be more explosive in the off-Tonal dynamic move. It boosts speed and power while offering metabolic benefits. Day 4 features full-body giant sets, alternating all-out efforts with lower-intensity exercises.
Although it’s labeled as an intermediate program, Level II can support advanced lifters’ goals as well. If you’ve been doing a lot of accumulation programs to build muscle, such as 12 Weeks to Jacked, try this one as a “cut” to burn fat, get shredded, and show off all those gains.
On the weekly calendar, you’ll see supplemental cardio workouts (including Aero workouts designed specifically for the program, only available on Tonal 2) and mobility sessions to round out the program. Additionally, if you want more lower-body volume, you can tack on an extra leg day during the week.
DOWNLOAD A PRINTABLE LEVEL II CALENDAR
Join the Team
Take on the summer challenge with the support of fellow Tonal members in the Official Tonal Community on Facebook. You can find an accountability buddy, share your wins, and celebrate milestones along the way. Tonal coaches will also be popping in to answer your questions about the program and offer tips and advice on crushing every workout.
Tune in to these Facebook Lives (also streaming on YouTube):
Wednesday, April 23 at 6pm ET/3pm PT: Info Session with Coach Tanysha and Coach Kristina
Wednesday, May 14 at 6pm ET/3pm PT: Ask A Coach with Coach Ash and Coach Joe
Thursday, May 22 at 6pm ET/3pm PT: Ask A Coach with Coach Kristina and Coach Woody
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