Tuesday, April 10, 2012

Total Body Toning

If you don't want to workout, then you don't really want a toned body. If you don't have time, put some serious thought into what you do seem to have time for: 
Do you HAVE to browse the internet or Facebook for a half hour or more everyday?
Do you HAVE to watch that television show?
Do you HAVE to hit the snooze button... even if you really want to?
Do you and your loved one(s) HAVE to sink into the couch right when you walk in the door?
The choice is yours. Yes, it's easier to make excuses and settle for the same routine you've always had. However, it's also incredibly worth it to actually make changes and find time for your health and fitness.

This is a workout routine that I put together for myself that I love. It works my entire body in about 30-45 minutes and I've noticed great results. I try to do it 2-3 times a week depending on how much time I have. 


- 2 Dumbbells (@ a weight that you can do all the reps with as little rest as possible)
- Resistance Band (I LOVE the BodyWorksBand which is the link I provided because you can do so much with it and it even has a whole exercise routine printed right on it - perfect for traveling or taking it wherever you need to!)


Biceps (front of arms): Bicep Curls 
3 sets of 12 reps each

Triceps (back of arms): Tricep Extensions
3 sets of 12 reps each

Deltoids (shoulders): Overhead Press
3 sets of 12 reps each

Pectorals (chest): Dumbbell Fly on Swiss Ball
3 sets of 12 reps each

Lats & Traps (upper back): Lat Pulldowns (with Resistance Band if you're not at the gym)
3 sets of 12 reps each

Lower Back: Back Extensions (on the floor or on a Swiss Ball or at the gym)
3 sets of 12 reps each

Abs & Obliques (the tummy): Bicycle Crunches
3 sets of 16 reps each

Quadriceps & Hamstrings (legs): Squats
3 sets of 16 reps each

Glutes (the booty): Bridge
3 sets of 16 reps each

Calves: Calf Raises
3 sets of 20 reps each

Want to kick it up a notch and add some cardio? In between each exercise, do 1 minute of jumping jacks or phantom jump rope. Supposedly, doing these 1 minute additions will burn 66% more fat!

I also want to note: I switch up the exercises and increase my reps as my body adjusts and I perform the routine with as little rest as possible to keep my heart rate up.

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