A Body Weight Toning Workout (you can do at home)

Happy Thursday!

We are past mid-week, and I’m cheering you on in your workouts and healthy eats…so how’s it going? I slept past my morning alarm on Tuesday, but I got in my leg workout later that evening. Success!  Making time to exercise is always a choice, make sure you put it on your to do list and you’ll be more likely to get it done!

Today I thought I’d post a quick total body toning workout that you can do in your living room. You don’t need any equipment, just a chair, or something to step up on, and a mat if you are working out on a hard surface. You’ll be using just your body weight for this workout. Ready?!

Body Weight Toning Workout
**
Do as many repetitions of each exercise as you can for 1 min. then rest for 10 sec. before moving on to the next exercise.

1. Chair Step Ups with backwards lunge (1 min)  – Stand, in front of a chair or step, step with your left foot, and raise your right knee up to your chest. (ignore my dish mess on the counter)

Step up (start left)

Step up (left)

Step down with your right foot, and bring your left foot down stepping it back immediately into a backwards lunge. Bring your feet back together and then step up with your right foot, completing the entire exercise on the right side. Switch sides each repetition.

Backwards lunge (left)

2. 10 Squats + jump (1 min) – Stand with your feet hip width apart. Squat back like you are going to sit in a chair, go as low as you can, and push through your glutes and hamstrings back up to a stand. After completing 9 squats come down into the 10th and jump up reaching into the air. On every 10th repetition do another jump.

Squat

3. Jog in place (1 min) – Jog. Keep a brisk pace.

4. Push ups (1 min) – Get in pushup position with your back straight and butt down. You hands should be a little wide than shoulder width apart. Bending at your elbows lower your chest to the ground and push back up.

Push up (up position)

Push up down position

You can also modify the push up by going down to your knees. (My booty is popping a little in this one.)

Push up modified

5. High Plank w/ shoulder taps (1 min) – Start in pushup position, and separate your feet to about hip width. Squeezing all your muscles tight lift your right hand to tap your left shoulder, then back down. Next tap your right should with your left hand, etc.

Plank Should tap side view

6. Jumping Jacks (1 min) – Keep a brisk pace.

7. 10 Plie Squats + jump (1 min) – Stand with your feet wider than hip width and your feet turned out slightly. From this position squat down and back, squeeze your glutes and thighs to stand. Complete 9 plie squats on rep 10 jump as you come up. Complete another jump after each set of 10 you complete during the minute.

Plie front view close

8. Glute bridges (1 min) – Lie on your back, arms at your sides, knees bent and feet flat on the floor. Push up through your heels squeezing your glutes. Slowly lower until your backside is right above the mat, then push and lift again.

Glute Bridge

9. Jog in place (1 min) – Keep a brisk pace.

10. Low plank hold (1 min) – Start in a push up position, and lower to your elbows. Hold this position for as long as you can. Concentrate on keeping your core/abs, glutes, and legs tight. If you need to rest, come out, rest a few seconds, and resume the plank.

Low plank

11. Chair tricep dips (1 min) – Start in the position below, legs out resting on your heels with your rear close to the edge of the chair and your arms extended.

Dip up position

Bend your elbows dropping your backside down close to the floor, and then push up keeping your elbows in, and using your triceps to push yourself to the starting position. Take breaks as needed during the 1 minute time.

Dip down position

Modify the dip by bending your knees and bringing your feet inwards.

Dip modified

12. Jumping Jacks (1 min) – Go as fast as you can, push yourself!

Beginners – repeat the complete circuit 1 more time
For more of a challenge –
repeat the complete circuit 3 or 4 times total, and push yourself. For example, the second circuit through, try to complete more of each exercise in the minute’s time than you completed the round before.
If you only have a few
minutes– pick 5 of the exercise and move through them at 1min. each as quickly as you can to get your heart rate up. Or…take a minute here and there throughout your day and pick and exercise, completing as many reps as possible.

Question: How is eating healthy and exercising going for you this week? What other kinds of workouts would you like to see here on the blog?

Have a great day!

~ Liesl

One thought on “A Body Weight Toning Workout (you can do at home)

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