Workout Labs Fit
More workouts
Home Calendar My workouts Library Fit
Warm-up of 00:00
Workout of 7 00:00
Cooldown of 00:00
Begin workout Resume Start over Add to my calendar

Full-Body: Pure Home Toning!

31 min
 · 
7 exercises
Let's go! Today we're going to work with some full-body resistance training; and you are definitely ready for some challenging exercises! Be sure to warm up with care, you're going to need it. 
Knee Push-ups
2 sets
8 reps
30 sec rest
Negatives push ups! Only focus on lowering your body nice and slowly here!
0:30 rest
Static Squat Hold
2 sets
30 secs
30 sec rest
Hold it steady! Aim for that nice 90-degree angle at the knee.
0:30 rest
Plank Shoulder Taps
3 sets
16 reps
60 sec rest
Get into a plank and then start tapping those shoulders!
0:30 rest
Squats to Side Leg Raises/Lifts
3 sets
12 reps
60 sec rest
Hit a full squat with each rep (dropping the hips below the knee line). Take your time with these.
0:30 rest
Bench Tricep Dips
3 sets
12 reps
60 sec rest
Aim to have your legs straight out with these. You're ready!
0:45 rest
Explosive Jumping Alternating Lunges
3 sets
16 reps
60 sec rest
Hit 8 explosive reps per leg per set!
0:30 rest
Supermans
2 sets
10 reps
60 sec rest
Contract that lower back and develop that core!
Full-Body: Pure Home Toning!
31 min
 · 
7 exercises
Let's go! Today we're going to work with some full-body resistance training; and you are definitely ready for some challenging exercises! Be sure to warm up with care, you're going to need it. 
Auto-advance Start exercises automatically
after a 5-second delay
Start workout Cancel workout
Knee Push-ups
2 sets
8 reps
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Negatives push ups! Only focus on lowering your body nice and slowly here!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Come to the ground on your knees. Tighten your core and maintain a flat back.
  2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
  3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
  4. Without locking your elbows, push yourself back to the starting position by straightening your arms.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
  2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
  3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
  1. Get into position by placing your hands flat on the floor, directly below your shoulders.
  2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
  3. Hold your body up and keep your back straight by tightening your abdominal muscles.
  4. Your neck and head should be bent slightly back.
  5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
  6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
  7. Repeat.
Rest
0:00
next up
Static Squat Hold
Next
Static Squat Hold
2 sets
30 secs
30 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Hold it steady! Aim for that nice 90-degree angle at the knee.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
  2. Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
  3. Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand tall against a wall with your head and back touching the wall.
  2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
  3. Rest your arms at your sides.
  4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
  5. Return to starting position by straightening your knees and standing tall again.
Rest
0:00
next up
Plank Shoulder Taps
Next
Plank Shoulder Taps
3 sets
16 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Get into a plank and then start tapping those shoulders!
Primary muscle group(s):
Abs
  1. Lock yourself in the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
  2. Bring your right arm off the ground and touch your left shoulder before placing it back on the ground.
  3. Repeat the same movement for the opposing arm.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Rest
0:00
next up
Squats to Side Leg Raises/Lifts
Next
Squats to Side Leg Raises/Lifts
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hit a full squat with each rep (dropping the hips below the knee line). Take your time with these.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Bend at the knees and drive your hips back as if you’re sitting in a chair. Continue to lower your body until your upper legs are parallel to the floor.
  3. Then drive your hips forward and push through your quads and glutes  to return to a standing position.
  4. Just as you reach the standing position, lift your chosen leg out to the side; it should be straight.
  5. Lower your leg back so that you return to the starting position and repeat for the other side!
Rest
0:00
next up
Bench Tricep Dips
Next
Bench Tricep Dips
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Aim to have your legs straight out with these. You're ready!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
  1. Sit on a chair with your hands either next to your hips or slightly under the hips.
  2. Lift up onto your hands and bring your hips forward.
  3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
  4. Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Rest
0:00
next up
Explosive Jumping Alternating Lunges
Next
Explosive Jumping Alternating Lunges
3 sets
16 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hit 8 explosive reps per leg per set!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  • Stand straight with a tight core and your chest up.
  • You will be in a classic lunge position. Step forward and be sure to keep your front knee bent. At the same time, extend the back leg.
  • Your back knee should be slightly bent.
  • Place your hands on your hips. If you want a challenge, place them straight above the head.
  • Using all of your force, jump into the air. Simultaneously, switch your leg stance in midair.
  • Land in the lunge position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
  2. Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
  3. Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
  2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
  3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
  4. Keep your back straight at all times.
  5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
  6. Pause for a count of one.
  7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
  8. At the same time extend our arms out above you.
  9. Land with your knees slightly bent to absorb the impact.
  10. Repeat
Rest
0:00
next up
Supermans
Next
Supermans
2 sets
10 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Contract that lower back and develop that core!
Primary muscle group(s):
Lower Back
Secondary:
Abs
  1. Lie face down on a mat, with your arms fully extended above your head and your legs fully extended behind you.
  2. Lift your chest, arms and legs off the floor by arching your back. Only the tops of your quads and your lower abdomen should be in contact with the floor.
  3. Hold for a count of 2 while squeezing your abdominals and obliques.
  4. Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example, right arm and left leg raised while your left arm and right leg remain on the floor. This method of execution allows you to use the free hand to push down on the floor to lift your chest higher from the ground.

Primary muscle group(s):
Lower Back
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Lie face down on a hyper extension bench with your upper thighs and lower hips on the support pad. You must be able to bend at the waist freely.
  2. Lock your ankles under the footpads.
  3. Start with your body in a straight line head to toe.
  4. Place your arms across your chest, behind or at the side of your head.
  5. Slowly bend forward by relacing your, back and abdominal muscles.
  6. Continue as far as possible without rounding your back or raising your thighs from the support pad. You should feel a slight stretch in your hamstrings.Hold for a count of one.
  7. Return to the start position by contracting your back and abdominal muscles until your body is once again straight. Do not arch your back up at the end of the movement. Pause and repeat.

As your strength and flexibility increase, you can hold a weight plate against your chest for extra resistance.

Primary muscle group(s):
Lower Back
  1. Lie prone on a swiss ball with your feet hip width apart. You can place your feet against a wall for better stability. Clasp your hands behind your head with elbows pointing out.
  2. Engage your abs and raise your torso off the ball, hyperextending your spine.
  3. Return your torso to the ball to the starting position.
Workout done!
Exercises done
of 7
Total time
Return Browse more workouts
Start
  • Mon, Jul 26
You can always reschedule the workouts in your calendar
You can switch gender of illustrations here
Got it
Available to subscribers
Already a member? Sign in
Delete forever?
Yep, toss it!