10-minute toning workout

Regular strength training can help you firm your legs, arms, and abs. Workouts don’t have to be complicated and lengthy. There are many quick and simple exercises you can do at home.

Try this 10-minute toning workout. You’ll need a set of dumbbells, or you can use other household items such as water bottles or tinned food.

Push ups – 2 sets of 12-15 reps

Get into a plank position with your hands underneath your shoulders and arms fully extended. Keeping your back straight, bend at the elbows and lower your chest until it is just above the floor. Push back up to the starting position. 

Tricep dips – 2 sets of 12-15 reps

Sit with your knees bent and feet on the floor. Place your hands behind you with fingers pointed towards your body. Lift your hips off floor. Slowly lower your body towards the floor as you bend at the elbows. Once you’ve lowered as far as you can, push back up to the starting position.

Shoulder press – 2 sets of 12-15 reps

Stand with your arms bent by your sides, holding dumbbells at shoulder level. Raise your arms above your head until they are fully extended. Slowly lower your arms back to their starting position. 

Shoulder press with lunge – 2 sets of 12-15 reps on each side

Stand with your arms bent by your sides, holding dumbbells at shoulder level. Step your right foot forward. As you bend your knees and lower into a lunge, extend your arms above your head. As you raise back up, lower your arms to shoulder level. Complete all reps on your right side before switching to your left. 

Biceps curls – 2 sets of 12-15 reps

Stand with your feet hip-width apart and hold dumbbells by your side with palms facing forward. Bend your elbows and lift the dumbbells to your shoulders. Slowly lower your arms back to your sides. 

Lateral raise – 2 sets of 12-15 reps

Stand with your feet hip-width apart and hold dumbbells by your side with palms facing in. Keeping your arms straight, raise them up and out to the sides until they reach shoulder height. Slowly lower your arms back to your sides.

Squat – 2 sets of 15-20 reps

Stand with your feet shoulder-width apart. Keep your core tight as you bend your knees and lower your butt towards the floor. Lower until your thighs are parallel to the floor. Hold for a moment at the bottom then raise back up to a standing position. 

Lunge – 1 set of 15-20 reps with each leg

Step your right foot forward. Bend your knees and lower into a lunge, until both legs are at 90 degrees. Push back up to the starting position.

Crunches – 2 sets of 15-20 reps 

Lay on the floor with your knees bent and feet on the floor. Keeping your core tight and your neck straight, raise your shoulder blades off the floor. Hold for a moment at the top then slowly lower back down.

Back raises – 2 sets of 15-20 reps

Lay on your chest and place your hands behind your ears. Keeping your legs on the floor, raise your shoulders off the floor. Hold for a moment at the top then slowly lower back down.

Want to learn more?

Related Articles




Facebook Pagelike Widget