- Exercise & Fitness
Total Body Toner Exercise
Our world is made up of life on the go. It seems as though the older we become, the more responsibilities we assume and the less time we have for working out. Not all good workouts have to come from a gym or an aerobics studio. Did you know you can get an awesome workout right in the convenience of your own home? Did you know that you could spend only 15 minutes, four times a week and get great results?
There is so much controversy as to what is the best single exercise for burning fat and toning the entire body. Whereas jumping jacks, climbing stairs, hiking, jumping rope, and hula hooping are great cardio exercises, they have minimal impact when it comes to toning the upper body.
Doing a series of weight lifting exercises will tone the body but will not burn calories like the above mentioned exercises. And what good is it to have ripped abs, glutes, and arms if they are covered with a layer of fat? Weight lifting and strength training is also very time consuming. There are so many areas of the body and so many exercises to pick between; you could spend hours sculpting your frame to perfection.
So why not burn calories why you tone? I like this Total Body Toner Exercise for both burning calories and toning the entire body. The best part about it is you can do it from the comfort of your own living space. Start off slow until you get the movements down and you build up sufficient cardio endurance. Do four sets of 12-15 reps. This should take no longer than 20 minutes to complete.
This is great to add to the end of a cardiovascular exercise or to do by itself. If you are looking to loose weight and tone up, do this exercise at least three times per week. You will not be sorry and you will feel the overall exertion throughout your entire body, including your heart. So what are you waiting for? Get to it!
1 - Starting Position
Start by standing with your feet shoulder-width-apart. While holding the dumbbells loosely in your hands, keep your arms relaxed to your side. Keep your head in a neutral position and your shoulders retracted.
2 - Squat to the Floor
Bend your knees, tilt your hips forward, and squat all the way until your hands can reach the floor. Keeping the dumbbells in your hands, position them in a push-up position in front of your body.
3 - Take a Push-Up Position
Now that you have both dumbbells positioned on the floor in front of you, jump the legs behind you so that your body is now in a complete push-up/plank position. You want to make sure your arms are perfectly vertical and in a straight line underneath your chest. Keep a slight anterior tilt with your hips and your back straight. Keep your head neutral.
4 - Alternate One Arm Rows
Shift your body weight to your left side. Keep your abs tight to support your balance and core. Slowly row your right arm (with the dumbbell) into your right arm pit, allowing your elbow to pass your back. Return right dumbbell to the floor. Shift your body weight to your right side. Now row with your left arm. Return dumbbell back to the floor, bringing you back into the push-up position.
5 - Perform a Push-up
Now that you have returned to the push-up position, perform one push up. Bend the elbows and lower the chest toward the floor until your elbows hit a 90 degree bend. Push your body back up by straightening your arms. *Do not go further than 90 degrees. You will not gain any benefit by going deeper but rather put more unnecessary strain on your shoulders. *
6 - Kick your Feet Forward
In one swift motion, kick both feet back toward your hands (the opposite of step 3).
7- Squat and Curl
As you perform a squat to stand back up, pick the dumbbells off the floor and curl both arms in unison. Keep your elbows position by your side and curl as you stand up. Do not swing the shoulders.
8 - Alternated Shoulder Press with Core Rotation
Rotate to your left. Turn your hips and shoulders to face your left while pivoting off the ball of the right foot. As your body is turning, perform an overhead shoulder press with your right arm coming across your body. Rotate back to front by turning your hips and shoulders forward. Reverse pivot off the right foot and return your right arm back to chest.
Repeat exercise on the right side. Turn your hips and shoulders to face your right while pivoting off the ball of the left foot. As your body is turning, perform an overhead shoulder press with your left arm coming across the body. Rotate back to front by turning your hips and shoulders forward. Reverse pivot off the left foot and return your left arm back to chest.
Modification for Beginners
Step 3 and 6: Instead of an explosive kicking of both legs at once, step one foot into position at a time.
Step 4 and 5: Perform alternating one arm rows and pushups from a kneeling position. Make sure your hips remain at a slight anterior tilt and your chest remains overtop of your arms. Keep you back straight.