Total Body Toning Exercises
Weight-Loss Diary columnist Dara Chadwick strength-trains three times a week using workout routines designed by Gold's Gym trainer Nicole Couto.
"I switch up the routines every four weeks, and I always include supersets," says Couto. "That means doing back to back sets of moves, with no rest in between. The faster pace keeps Dara's heart rate up, helping her burn more calories in less time." Try one of Dara's workouts, below, to tone your entire body in just 30 minutes.
Total-Body Workout Routines
After warming up with some easy cardio, do the supersets in order. Unless otherwise noted, perform 3 sets of 15 reps of each exercise (do one set of the first move, followed immediately by one set of the next and continue until you've done 3 sets of each). Rest 30 seconds between each superset.
BODY TONING EXERCISES, SUPERSET #1
A. Ball crunch
Holding a 10-pound dumbbell (grab an end in each hand) close to your chest, lie faceup with your back centered on a stability ball. Crunch your head and shoulder blades up off the ball, then lower and repeat. Do 20 reps.
Lie faceup on a mat with your hands, palms down, under your butt. Keeping your head and shoulder blades on the mat, lift both feet legs 10 inches off the ground. Keeping legs at that height, open legs wide then bring them together, crossing right foot over left. Open them again and cross left over right to complete 1 rep. Continue, alternating legs
BODY TONING EXERCISES, SUPERSET #2
A. Leg press series
Position yourself on a leg-press machine loaded with 20 pounds, and place feet hip-width apart in the middle of the foot platform. Do 15 presses, then move feet slightly wider than shoulders, toes pointed out at an angle, and do 15 more presses. Finally, bring feet together and do 15 final presses to complete one set.
B. Stationary lunge
Standing with feet together, arms at sides, lunge back with right foot so left knee is aligned over ankle and right knee is within a few inches of the floor. Step back to start and repeat. Do 12 to 15 reps then switch legs to complete set.