Total body toning
An increase in muscle definition can occur after 8-12 weeks of consistent training, so keep setting short term goals to remain focused and motivated. Don’t forget that a nutritious diet is vital to successfully increasing your muscle definition!
If you have been inactive for a while, have heart disease, or any other major health problems, injuries or are pregnant, please check with your GP, an Accredited Exercise Physiologist or other health professional before following this workout.
1. Superman
Recommended Repetitions: 10-15 repetitions
- Start on your hands and knees, with your back straight and core muscles activated
- Keeping your hips low, simultaneously raise your right arm and left leg, straightening at your elbow and knee
- Pause then lower to the starting position before alternating sides
2. Push ups on bench/wall/floor
Recommended Repetitions: 10-15 repetitions
- Position hands shoulder width apart on floor, knees bent, ankles crossed
- Bending at elbows, lower yourself down
- Keep back straight and core engaged
- Push back up, straightening elbows. Tip - you can also complete this exercise on a bench or against a wall
3. Three way arms
Recommended Repetitions: 10-15 repetitions
- Hold a water bottle or weight in each hand
- Perform a front raise, keeping elbows straight and lifting your wrists to shoulder height in front of your body. Return to starting position
- Perform a lateral raise, keeping elbows straight and lifting your wrists to shoulder height at the side of your body. Return to starting position
- Perform a shoulder press, extending elbows to push weights above head, and then slowly returning to starting position
4. Rows
Recommended Repetitions: 10-15 repetitions
- Hold a water bottle or weight in each hand
- Tip forward at hips, keeping back straight and core muscles activated
- Bend at elbows to squeeze shoulder blades backwards, tensing your mid-back muscles as you do so. Raise the water bottles/weights up towards your chest, then slowly return them down to the starting point
- To progress this exercise, aim to complete standing on one leg
5. Dips on floor/bench
Recommended Repetitions: 10-15 repetitions
- Start by sitting on the edge of a bench/chair. Position your hands and feet shoulder-width apart and bend your knees at 90 degrees
- Straighten your arms, lifting your hips off the bench/chair
- Bend elbows until 90 degrees, lowering body toward floor
- Push straight back up to the starting position
6. Squat pull up
Recommended Repetitions: Repeat 10-15 times
- Holding 2 weights or full water bottles, stand in front of a chair with your feet hip-width apart and arms by your side
- Squat down so that your bottom gently touches the chair. Your knees should not pass over your toes
- Press firmly into both feet and lift yourself back up to standing
- Bend your elbows out to the sides and draw your weights or water bottles up to chest height. Return your arms back down beside your body and repeat
7. Three way crunches
Recommended Repetitions: 8-10 repetitions of entire sequence
- Lie on back, knees bent and one foot crossed over the other
- Perform a sequence of 3 crunches: firstly crunch to bring right elbow toward left knee, secondly crunch straight upwards, finally crunch to bring left elbow toward right knee
- Repeat this sequence
- In this exercise, you can place your hand behind your head. but be careful not to pull on your neck. Tip - use your abdominal muscles to lift your head
8. Squat reach and jump
Recommended Repetitions: 10-15 repetitions
- Keep your feet shoulder-width apart and perform a squat by bending at the knees to lower yourself downwards
- Tip: Your knees should not pass over your toes
- From the squat position, straighten and jump upwards, reaching both arms forward
9. Side lunges
Recommended Repetitions: 10-15 repetitions each leg
- Start in a standing position with your feet slightly apart
- Step out to the side, keeping toes pointing forward
- Complete a lunge to the side, bending at the knees to lower downwards
- Push off from your bent leg to return to the starting position and repeat on the opposite side
10. Contralateral limb raises
Recommended Repetitions: 10-15 repetitions each side
- Lie on your stomach with your arms outstretched and palms facing down towards the ground
- Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders
- Simultaneously lift the leg of the other side
- Hold the position, then lower the arm and leg back down. Remember to breathe
11. Backward lunge with front kick
Recommended Repetitions: 10-15 repetitions each side
- Start in a standing position with your feet slightly apart
- Keeping your torso upright and your core engaged, step back with one foot to complete a lunge - bend your knees to approximately 90 degrees
- Step back toward starting position, swinging your leg through to complete a kick
- Return to starting position and repeat on the other leg
12. Sprinter sit-up
Recommended Repetitions: 10-15 repetitions each side
- Lie on back with the legs straight and arms by your side, elbows bent at a 90-degree angle
- Sit up, bringing the left knee toward the right elbow
- Lower back down to starting position and repeat on the other side
