Sometimes, knowing what exact moves will work for each part of your body is a challenge in itself.
There’s so much conflicting information, and it also depends on your individual strength, physical capabilities and genetic makeup – not to mention what your end goal is.
Phew!
To make things easier, here are 5 mini workouts that each tone a specific area of your body. They can be combined into one killer full-body workout, or mixed and matched depending on your goals.
For toned arms
Length: 10 minutes
Location: Home or gym
Mini workout (clockwise from top left, above)
- 8x Mishy Makers with dumbbells (4x each side)
- 8x reverse fly with dumbbells (4x each side)
- 8x push-ups on knees or toes
- 8x tricep dips with straight leg
Repeat the above 3 times.
Also read: 5 No-Equipment Moves For Toned Arms
For a strong core
Length: 10 minutes
Location: Home or gym
Mini workout (clockwise from top left, above)
- 8x core rotations (lift your feet off the ground for extra burn)
- 8x reverse crunches
- 12x leg lifts (6 each side)
- Side plank for 45 seconds each side
Repeat the above 3 times.
For toned legs
Length: 10 minutes
Location: Home or gym
Mini workout (clockwise from top left, above)
- 8x sumo squats
- High knees on the spot for 30 seconds
- 12x backward lunge (6x each side)
- Mountain climber for 30 seconds
Repeat the above 3 times.
For a strong booty
Length: 10 minutes
Location: Home or gym
Mini workout (clockwise from top left, above)
- Outer thigh raise for 30 seconds each side
- 8x hip raises
- Reverse plank for 60 seconds
- 12x single leg squats (6x each side)
Repeat the above 3 times.
For a strong mind
Yes, you read that correctly! A strong mind is crucial when it comes to changing habits and building your inner confidence.
Here’s a little ‘mind’ workout that can be done once a day, ideally in the evening. Notice how different you feel after trying this for a week.
Mini mind workout
- Write down 3 things you’re grateful for today, such as ‘I’m grateful my coffee was delicious and gave me a boost!’
- Write down 3 positive affirmations, such as ‘I WILL get through tomorrow calmly and in control’
- Take 10 deep breaths in and out, focusing on filling and then emptying your lungs
All these toning exercises are available as part of 12WBT’s extensive Express Workout library.
Join us for the next round and power up with energising, effective workouts and delicious, healthy meals that make you feel incredible!
