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8 Moves to Get Total-Body Toned
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8 Moves to Get Total-Body Toned

This routine from The Bikini Body Diet by Tara Kraft sculpts sexy muscle in all the right places—flattening your abs, firming your butt, and toning your thighs. Plus, doing bursts of cardio between each move keeps your heart rate (read: calorie burn) high.

To get the full 6-week body-slimming workout and diet plan, click here!

How it works: Do 1 set of 12 to 15 reps of each move in order, performing 30 seconds of cardio (jump rope, do burpees, or march in place) between each exercise. Repeat the entire sequence once more. The last 2 reps of each set should be very challenging; if they're not, add resistance.
You will need: Bench, Body Bar, Free weights, Medicine ball, Resistance band
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8 Moves to Get Total-Body Toned
8 Moves to Get Total-Body Toned A
8 Moves to Get Total-Body Toned B

Recommended:

Sets:
2
Reps:
12 to 15
  1. AStand on the center of a resistance tube with feet shoulder-width apart and hold an end in each hand at your sides, elbows bent 90 degrees and palms facing up. Squat, keeping your arms bent and chest high.
  2. BRise up as you shift your weight onto your left foot and raise your right foot off the ground. Try to maintain the same distance between feet. Return to starting position and switch legs on the next rep. Hold a light dumbbell in each hand (in addition to the band) to increase the difficulty.
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Single-Arm Arc
8 Moves to Get Total-Body Toned A
8 Moves to Get Total-Body Toned B
8 Moves to Get Total-Body Toned C

Recommended:

Sets:
2
Reps:
12 to 15
  1. AStand with feet shoulder-width apart and hold a light dumbbell in your right hand at shoulder level, palm facing away from you; place left hand on hip. Extend your right arm at shoulder height across your body to the left.
  2. BRaise it overhead, palm facing away from you. Move arm to the right.
  3. CSlowly lower it in an arc until it reaches your right hip. Return to starting position and repeat. Switch sides to complete set.
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Dumbbell Clean
8 Moves to Get Total-Body Toned A
8 Moves to Get Total-Body Toned B

Recommended:

Sets:
2
Reps:
12 to 15
  1. AHold a heavy dumbbell in your right hand at shoulder level, palm facing toward you, and stand with feet wide and toes turned out, left hand on hip. Squat low.
  2. BStand as you push the weight straight overhead, rotating your palm away from you; extend left arm to your side and look at the weight. Return to starting position; repeat. Switch arms halfway through set.
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Rear-Raise Kickback
8 Moves to Get Total-Body Toned A
8 Moves to Get Total-Body Toned B

Recommended:

Sets:
2
Reps:
12 to 15
  1. AStand with your feet hip-width apart, knees slight bent, and hold a bar or two light dumbbells against your butt, arms shoulder-width apart and palms facing away from you. Lift the bar a foot away from your body.
  2. BKeeping your upper arms still, bend your elbows, bring the bar toward your butt. Straighten your arms to return to starting position. To help prevent your elbows from flailing outward, imagine you're squeezing a basketball between them.
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Split-Stance Row
8 Moves to Get Total-Body Toned A
8 Moves to Get Total-Body Toned B

Recommended:

Sets:
2
Reps:
12 to 15
  1. AStand with your left foot on a step (or on the floor), knee bent, and right foot a stride's length behind it. Hold a heavy dumbbell in each hand, bend forward from your hips, and extend arms down, palms facing each other.
  2. BBend your elbows back, drawing weights to your sides as you raise your torso. Return to starting position and repeat; switch legs halfway through set. To help activate your back muscles, squeeze your shoulder blades together as you bend your elbows.
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Tabletop Press
8 Moves to Get Total-Body Toned A
8 Moves to Get Total-Body Toned B

Recommended:

Sets:
2
Reps:
12 to 15
  1. AHold a heavy dumbbell in each hand and lie faceup with your knees bent over your hips. Bend elbows 90 degrees and hold dumbbells at your sides, palms facing each other.
  2. BPress weights up over your chest. Lower weights to starting position. If this is too challenging, do it with your feet flat on the ground.
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Butt Blast
8 Moves to Get Total-Body Toned A

Recommended:

Sets:
2
Reps:
12 to 15
  1. AKneel on all fours with your wrists aligned under your shoulders and your knees under your hips, and place a light dumbbell behind your right knee. Raise your left arm to shoulder height in front of you, palm facing the ground. (Beginners, keep both hands on the ground.) Lift your right thigh to hip height behind you, foot flexed. Return to starting position and repeat. Switch sides to complete set. Pull your abs in tight to help activate your core and stabilize your body.
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Bicycle
8 Moves to Get Total-Body Toned A
8 Moves to Get Total-Body Toned B

Recommended:

Sets:
2
Reps:
12 to 15
  1. ALie faceup with your legs extended on the ground in front of you and hold a weighted ball or dumbbell over your chest, elbows bent out to your sides. (Beginners, skip the weight and place your hands behind your head.) Lift legs, head, and shoulders as you bend your right knee and rotate your left shoulder toward it.
  2. BExtend your right leg as you bend your left knee toward your chest and rotate your shoulder toward it. That's one rep. Focus on rotating your shoulder (not your elbow) toward your knee.
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