Workout Plan For A Tone Body
Stretching:
Stretching:
First and foremost, be sure to
stretch out entire body by doing a series of stretches. You can
choose whatever stretches work best for your body type. Then, start
off with some cardio by running in place to increase heart rate.
Depending on your body type, you can choose what works best for you.
I suggest running in place for at least 5 minutes.
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Crossfit Portion For Strength Training:
This section focuses on toning calves and thighs, as well as increasing upper body strength in your biceps, triceps, shoulders and back using your own body weight.
Do as many sets of these as you can (3 is ideal for beginners). As resistance increases, you can begin doing jumping squats and toe push ups, same 20 second reps, same 10 second rests, same 3 sets.
- Start off with squats. Be sure that your feet are shoulder width apart. Keep your back straight, shoulders back, arms straight out in front of you and begin squats. Do as many of these as you can in 20 seconds, then rest for 10 seconds.
- Next, go right into doing as many knee push ups as you can, being sure that your hands are in line with your shoulders. Position yourself onto your knees and begin. Do as many of these as you can in 20 seconds, then rest for 10 seconds and repeat process.
Do as many sets of these as you can (3 is ideal for beginners). As resistance increases, you can begin doing jumping squats and toe push ups, same 20 second reps, same 10 second rests, same 3 sets.
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TONING PORTION:
This section focuses on toning, tightening and firming the muscles you already have using light weights.
- Leg Lifts: On all fours using a 10 lb. ankle weight, lifting one leg at a time, keep your back straight, knee bent and foot straight (do not point upwards) then push leg up towards the ceiling. Your leg should be at a 90 degree angle. Release back towards your chest slowly for more resistance. Do this 10 times with each leg for 3 reps. Rest for 15 seconds in between each set.
Rest
for 30 seconds
- Leg Kicks: With your 10 lb. ankle weight, stand up straight stabilizing yourself (you can use your counter top if need be) then extend your leg straight out behind you and then back down straight into the standing position. Release slowly for more resistance. Do this 10 times with each leg for 3 reps. Rest for 15 seconds in between each set.
Rest
for 30 seconds
- Lunges: For this you can choose either your 10 or 15 lb. dumbbell. Be sure that your back is straight and your shoulders back. Holding your weights straight down by your sides, lunge forward with your first leg, landing on heel, then forefoot. Your leg should be at a 90 degree angle. Then, push yourself back up into the standing position. Do this 10 times for 3 reps and repeat on other leg. Rest for 15 seconds in between each set.
Rest for 30 seconds
- Crunches: Begin crunches to work out upper abs. Lie flat on your back, keeping hands/arms up by your ears – NOT locked behind your head. Place your feet under a couch or chair if you do not have a spotter to hold them for you. Do 10 crunches for 3 reps. Rest for 15 seconds in between each set.
Rest
for 30 seconds
- Reverse Crunches: These are for your lower abs. Lie flat on your back. Place a small ball under the small of your back (you can use a small pillow if you do not have a ball). Keeping your upper body flat on the floor, lift both of your legs at the same time as high as you can. Release slowly back down to the floor. Do this 10 times for 3 reps. Rest for 15 seconds in between each set.
Rest
for 30 seconds
- Chest: Using your 10 lb. dumbbell, sit with your back straight. Extend your arms straight out to your sides, keeping your elbows locked, then pull dumbells straight out in front of you, releasing slowly for more resistance. Do this 10 times for 3 reps. Rest for 15 seconds in between each set.
Rest
for 30 seconds
- Chest: Lie flat on the floor, extending your arms straight out to your sides. With the same 10 lb. dumbbell, raise your arms, elbows locked and pull dumbbells straight out in front of you, releasing slowly for more resistance. Do this 10 times for 3 reps. Rest 15 seconds in between each set.
Rest
for 30 seconds
- Bicep: Using a 15 lb. dumbbell, sit down keeping your back straight. Make sure your elbow is tucked into you rib cage area for stabilization. Begin with dumbbell at hip level, then lift into your chest, releasing slowly for more resistance, until your arm is fully extended straight down. Do this 10 times per arm for 3 reps. Rest for 15 seconds in between each set.
Rest
for 30 seconds
- Calves: Using either your 10 or 15 lb. dumbbell, stabilize yourself with one hand and hold your dumbbell in the other. If you are holding your weight in your right hand, begin with your right leg by lifting your body upwards towards the ceiling with your toes. Do this 10 times for 3 reps and then repeat with your other leg. Rest for 15 seconds in between each set.
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* As resistance increases, you can increase the amount of weight that you use, as well as the amount of sets/reps that you do. When you are finished exercising, be sure to stretch your body out again and eat as much protein as you can, such as chicken or invest in some protein drink mixes. You can find those at your local GNC store, or, you can Google some homemade recipes that may be more affordable. This will help to ease your sore muscles.
* I recommend a 4 day on, 2 day off regimen, but you can choose what works best with you and your schedule. Once you get into this workout habit, you will notice your body toning up in as little as 4 weeks as long as you commit to it.
*** Helpful hints: Try searching eBay or Amazon for inexpensive weight equipment such as dumbbells and ankle weights. The best part is that they will be delivered right to your home if you have trouble getting out to go shopping. Also, if you are unsure of how to do any of these exercises, don't forget about YouTube, it's a great tool with videos to show you how they can be properly done.
I hope you all enjoy the workout plan I designed to be done at home, using your own body weight and little equipment. Please feel free to email me at: deanna6641@gmail.com with any questions that you may have. I wish you all the very best of luck in your fitness goals!
~ DeAnna
* As resistance increases, you can increase the amount of weight that you use, as well as the amount of sets/reps that you do. When you are finished exercising, be sure to stretch your body out again and eat as much protein as you can, such as chicken or invest in some protein drink mixes. You can find those at your local GNC store, or, you can Google some homemade recipes that may be more affordable. This will help to ease your sore muscles.
* I recommend a 4 day on, 2 day off regimen, but you can choose what works best with you and your schedule. Once you get into this workout habit, you will notice your body toning up in as little as 4 weeks as long as you commit to it.
*** Helpful hints: Try searching eBay or Amazon for inexpensive weight equipment such as dumbbells and ankle weights. The best part is that they will be delivered right to your home if you have trouble getting out to go shopping. Also, if you are unsure of how to do any of these exercises, don't forget about YouTube, it's a great tool with videos to show you how they can be properly done.
I hope you all enjoy the workout plan I designed to be done at home, using your own body weight and little equipment. Please feel free to email me at: deanna6641@gmail.com with any questions that you may have. I wish you all the very best of luck in your fitness goals!
~ DeAnna
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