Ultimate Full Body Toning Workout for Women (Video)

How To Do A Dumbbell Squat

1. Begin standing ft shoulder-width distance aside knees barely bent, holding a pair of dumbbells at your sides. Possibility to carry a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
2. Decrease down right into a squat place, reducing your hips down parallel together with your knees. Drive your knees out towards your outer three toes.
3. Drive via your heels to face tall, returning to a standing place.

How To Do A Staggered Deadlift And Reverse Lunge

1. Stand with ft hip-width aside, knees barely bent. Maintain a pair of dumbbells at your sides (palms going through in in direction of your physique).
2. Stagger your ft, so your proper leg is barely in entrance of your left foot. Kickstand your again left foot, left heel floating off the bottom. Maintain 80% of your weight in your entrance foot, 20% in your again left toe.
3. Preserve a staggered stance as you hinge on the hips. Pushing your hips again in direction of the wall behind you as you glide the dumbbells down the entrance of your legs; core tight.
4. Drive via your entrance proper heel to push your hips ahead, pulling the dumbbells again up in direction of your hips as you stand tall.
5. Then, step your left leg again right into a reverse lunge, reducing your hips till each knees attain a 90-degree angle, entrance thigh parallel to the bottom.
6. Then squeeze your proper leg glute, driving your left leg ahead as you rise up again to the beginning place.

How To Do A Lateral Lunge With An Eccentric Decrease

1. Begin standing, ft hip width aside, barely bent knees. Maintain one dumbbell in your left hand.
2. Step your proper leg out to the aspect as you push your hips again, bending your proper knee whereas leaving your left leg straight. Consider performing a single leg squat together with your proper leg whereas your left leg stays straight. On this variation of a lateral lunge, decrease down slowly on a three-count.
3. Then, drive off your proper foot to reverse the motion, pushing again to heart.

How To Do A Bicep Curl And Shoulder Press With Eccentric Decrease

1. Begin standing, ft shoulder-width aside and core engaged. Maintain a dumbbell in every hand at your sides, palms going through in in direction of one another (hammer curl).
2. Then, carry out a bicep curl by squeezing the entrance of your arms to curve the dumbbells as much as shoulder top. Take into consideration maintaining your elbows tucked into your sides and shoulder blades pulled down.
3. Pause when the dumbbells attain your shoulders, then carry out a slender overhead shoulder press by pushing the dumbbells overhead till your arms are absolutely prolonged, biceps close to your ears.
4. Slowly and with management, decrease the dumbbells all the way down to shoulder degree on a three-count.
5. Then decrease the weights all the way down to your sides on a three-count, returning to the beginning place.

How To Do A Batwing Single Arm Again Row

1. Stand together with your ft barely wider than shoulder-width aside, knees barely bent. Choice to preserve ft parallel or take a barely staggered stance to raised help your low again (stepping your left leg barely behind your proper leg).
2. Maintain a dumbbell in every hand, palms going through in (slender grip).
3. Bend ahead on the hips sustaining a flat again, stomach button pulled again in direction of your backbone.
4. Pull the dumbbell in your proper hand again in direction of your proper hip and preserve it there in an isometric maintain.
5. Then pull the dumbbell in your left hand again in direction of your left hip (consider pulling out of your elbow joint versus your wrist), as for those who have been beginning a pull-start lawnmower. Cease as soon as your elbow is in step with your rib cage, making a straight line from shoulder to elbow. Maintain the row on the prime for a second squeezing your shoulder blade in.
6. With management, decrease the dumbbell again to the beginning place and repeat, performing thee single arm again rows on the left arm.
7. After the third again row, maintain the left hand excessive and drop the suitable arm, this time performing three single arm again rows on the suitable arm as you preserve an isometric maintain on the left arm.

6. Single Arm Chest Press And Single Arm Isometric Maintain

How To Do A Single Arm Chest Press And Single Arm Isometric Maintain

1. Lay flat in your again with legs bent at 90 levels. Maintain a dumbbell in every hand (palms going through knees), elbows bent at a 90-degree angle.
2. Increase the suitable arm up a number of inches to carry out a single arm isometric maintain on the suitable arm. Proper elbow is lifted off the mat, sustaining a 90-degree bend.
3. Then carry out a single arm chest press on the left arm. Exhale as you push the dumbbell within the left hand overhead; dumbbell stacked over your left shoulder on the prime of the press. Ensure that your wrist is powerful and in step with your shoulder.
4. Decrease the dumbbell again in direction of your chest with management and repeat for a second chest press.
5. Then, swap arms. Carry out a single arm isometric maintain on the left arm as you carry out two dumbbell chest presses on the suitable arm.

How To Do A Facet To Facet Reverse Crunch

1. Sit on the ground together with your legs bent at 90 levels. Possibility to position a dumbbell on the ground in entrance of you, standing it tall on it’s head. Lean again barely, sitting in your sit bones (two sitting bones and tailbone), maintaining a pleasant lengthy backbone, shoulders down and again. Place your fingertips on the bottom close to your hips.
2. Lean again barely as you kick your legs out straight and to the left of the dumbbell.
3. Then, reverse the motion, pulling the knees in in direction of the chest as you lean ahead barely.
4. Repeat, this time kicking the legs out straight and to the suitable of the dumbbell.

Modification: Pull one leg out and in at a time.

How To Do A Lifeless Bug And Seated Twist

1. Lie in your again flat on the ground, performing a slight pelvic tilt to press your decrease again into the mat. Raise your knees to kind a 90-degree angle (knees stacked on prime of hips). Maintain one dumbbell horizontally and straight overhead, dumbbell in direction of the ceiling. Inhale, letting your stomach develop.
2. Exhale, participating your core and concurrently extending your left leg and arms away out of your physique, reducing the dumbbell in direction of the bottom with management. Proper leg stays in place. With management, inhale as you come back to beginning place.
3. Then repeat on the alternative leg, exhaling as you prolong your proper leg away from the physique, reducing the dumbbell in direction of the bottom. With management, return to beginning place.
4. After performing the second lifeless bug, roll as much as a seated place, sitting in your sit bones as you lean again; heels resting on the bottom (choice to float one or each ft to extend depth).
5. Pull your proper elbow again in direction of your proper hip as you rotate via your torso.
6. Use your obliques and abs to return to heart.
7. Then reverse the motion, pulling your left elbow again in direction of your left hip as you rotate via your torso.
8. Return to heart and lean again with management to repeat the weighted lifeless bugs.

Modification: Omit the seated twist, performing alternating lifeless bugs all through the timed interval.

How To Do A Push Up And Open To T

1. Begin in a regular excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in direction of your stomach, ft hip-width aside. Possibility to position your proper hand on a dumbbell.
2. Maintain this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
3. Slowly decrease your chest down in direction of the bottom as your elbows fall again in direction of your hips (not out to the perimeters, preserve elbows tight to the physique).
4. As soon as on the backside of your push up, exhale as you push again up into excessive plank place (prime of your push up place).
5. Then, maintain excessive plank, maintaining your core secure. Flex your core and open right into a aspect plank as you pull your proper hand overhead. Maintain this place for a second as your physique mimics a sideways “T” form. Hips excessive and obliques turned on. Possibility to drag the dumbbell in your proper hand up and overhead.
6. With management, decrease the suitable hand (and dumbbell) again all the way down to the mat as you come back to the beginning place.

Modification: Substitute incline push-ups by inserting your palms on a chair or bench; or drop one knee to the bottom, performing a 3 level push up and open to T.