Two-in-One Toning Exercises
Plie Squat and Forward Scoop Up
How to do it: Grab a pair of dumbbells (depending on your level, try 3-10 lbs) and stand with feet wider than hip-width apart, toes slightly turned out, palms facing forward.
Bend your knees (keeping them over your toes) and bring the back of your hands to the inside of your knees.
As you straighten your legs, scoop your arms up in front of your chest, keeping your arms extended but elbows soft, and tap the ends of the dumbbells together lightly. That’s one rep. Do 3 sets of 15 reps.
Targets: legs, chest, arms
Side Lunge to Rear Fly
How to do it: Grab a pair of dumbbells and stand with your feet wider than hip-width apart, knees and toes facing forward, palms facing in towards each other.
Bend your left knee and push your hips behind you, hinging forward at your hips, bringing your chest parallel to the floor, and open both arms out to your sides at shoulder height. Focus on squeezing your shoulder blades together as you open your arms
Lower your arms and straighten your left knee to return to your start position. That’s one rep. Do 3 sets of 15 reps, alternating legs each time you lunge.
Targets: legs, back, arms
Rear Lunges with Overhead Press
How to do it: Stand with your feet together, holding dumbbells. Bend your elbows and bring the weights in front of your shoulders, palms facing forward.
Step backwash your left foot and lower into a rear lunge as you press the weights overhead, extending your arms to the ceiling.
Step your left foot back to your right and return to the starting position. Repeat on the other leg. That’s one rep. Do 3 sets of 15 reps total.
Targets: legs, shoulders
Bicep Curl with Lateral Leg Raise
How to do it: Stand with your feet together, holding dumbbells. Shift your weight to your left foot and lift your right leg out to the side (about 45 degrees) as you perform a biceps curl by bending your elbows and bringing the dumbbells into your body.
Lower your arms and leg to return to your start position. Repeat on the other leg. That’s one rep. Do 3 sets of 15 reps.
Targets: biceps, thighs
Sumo Squat to Tricep Extension
How to do it: Stand with your feet wider than hip width apart, toes slightly turned out, holding one heavy dumbbell (or two lighter weights crossed, as shown) with both hands.
Bend your knees, push your hips back behind you, and lower into a sumo squat, reaching both hands to the floor.
As you press up out of the squat, bring your arms overhead and then bend your elbows, lowering the dumbbells behind your head.
From there, extend your arms and press the weights back up to the ceiling. That’s one rep. Do 3 sets of 15 reps.
Targets: legs, glutes, shoulders, triceps
How to do it: Stand with your feet hip-width apart, arms by your sides. Squat down to the floor and place your hands on the ground under your shoulders.
Keep your abs tight and jump your feet back into full plank position. Perform one full pushup.
Jump your feet back into your squat position and quickly jump up, reaching your hands up to the ceiling. That’s one rep. Work your way up to 3 sets of 10 reps.
Burpees not only tone multiple muscle groups, they also get your heart rate up—talk about doubling your results!
Targets: legs, glutes, core, arms, chest
Front Lunge Chop
How to do it: Stand with your feet together, holding both ends of one dumbbell in each hand.
Step your right foot forward and lower into a lunge as you chop the dumbbell across to the outside of your right thigh. Return to your starting position and then repeat stepping your left foot forward. That's one rep. Do 3 sets of 15 reps.
Targets: legs, core
How to do it: Grab a dumbbell in your left hand and get into plank position, feet hip-width apart.
Keeping your abs tight and hips lifted, bend your left elbow and pull the dumbbell up to the side of your torso.
Pause and then slowly lower the weight back to the floor. That's one rep. Do 3 sets of 15 reps on the left, and 15 on the right.
Targets: back, abs
Chest Press with Lift Hip
How to do it: Grab a pair of dumbbells and lie on your back with both knees bent and feet lifted off the floor. Lift your legs into a 90-degree angle and bend your elbows out to the sides.
Perform a chest press by extending both arms up over your chest as you lift your hips off the floor and straighten both legs to the ceiling. Slowly return to your start position. That’s one rep. Do 3 sets of 15 reps.
Targets: chest, abs
Side Hip Bridge and Kick
How to do it: Lie on your left side in a side elbow plank position with both knees bent, hips stacked, and your right hand behind your head.
Brace your abs in tight, bend your left knee into your chest, and as you lift your right hip off the floor extend your left leg out and to the side, flexing your foot.
Lower back to the floor and return to your start position and repeat. Do 3 sets of 15 reps on the left, and 15 on the right.
Targets: legs, abs