MONDAY: TOTAL BODY TONING WORKOUT
For details on this workout, keep reading:
Warm up: Any form of cardio that gets your heart rate up to around 80% of your maximum heart rate.
Exercises: Choose appropriate weights for each exercise - you want to challenge yourself, but not injure yourself. Do 15 reps of each (unless otherwise stated) and complete 2 sets (or 3 if you’re super keen!)
Dumbbell Squats
Grasp a dumbbell in each hand. Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward. Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting). Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance). Pause in the downward position and slowly return upright to the starting position.
Seated shoulder press
Start the dumbbell shoulder press by sitting on a bench with your abs drawn in and a dumbbell in each hand. Your palms should be facing forward and your hands should be at the height of your shoulders. Extend your arms to raise the dumbbells until your arms are straight and the inside edge of each dumbbell is above your head. You can touch the dumbbells together if this is comfortable. Hold this position for a moment, then lower and bend your arms slowly. Continue until your hands are once again at about shoulder level.
Swiss ball back extensions
Start on your knees with the ball in front of you and touching your thighs. Anchor your feet against a wall or the floor. Place your stomach on the ball and straighten your legs so that the majority of your weight is on the ball. Put your hands across your chest, behind your ears, or behind your lower back and arch back squeezing your lower back and glutes. Pause, then lower your body forward over the ball.
Medicine ball high-to-low chops
Stand with your feet wider than hip-width apart, holding the ball directly overhead, arms extended. Sit your hips back and lower into a squat, simultaneously lowering the ball to your left foot, keeping your arms straight. Push through your heels and squeeze your glutes to return to start. That’s one rep.
Russian twist and press
Holding a weight plate (or dumbbell), sit on the floor with your knees bent and feet flexed. Keep your back straight and hips facing forward as you twist your torso to the right and touch the weight to the floor next to you. Rotate back to center and press the weight overhead, then lower it and rotate to the left. Reverse the movement to return to start. That’s one rep.
Wall sit with rotation
With your back against a wall, hold a medicine ball with both hands in front of your chest and lower into a squat. Keeping your hips steady, twist to the left and reach the ball toward the wall. Return to center. Repeat on the other side. Thats one rep.
Standing dumbbell triceps extension
Stand with your feet shoulder width apart, your back straight and your abs drawn in. Hold a dumbbell in both hands, with your palms facing up. Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head. Slowly raise the dumbbell back up to the starting position. Keep your elbows close to your head during the exercise.
Hamstring kickback
On all fours, raise one leg bent at the knee with toes pointing to the ceiling. Keep your knee hinged, toes pointed, hips and chest square to the mat. Extend leg slowly back as though you were pushing through water.
Dumbbell lunge to overhead press
Stand with your feet together and hold a dumbbell in each hand just above your shoulders, palms facing in. Step your right foot forward and lower your body until your knees are bent 90 degrees, pressing the weights directly over your shoulders without leaning or bending at the waist. Return the weights to the starting position as you push back to standing. That’s one rep.
Cool down and stretch: IMPORTANT! Don’t leave this bit out. Take 5-10 minutes to do some light cardio, decreasing the workload gradually. Then take as much time as you need to stretch out all of your muscles.
Enjoy!!
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