Toned ur body at home
Workouts for tonning body fast
This sensible-yet-butt-kicking plan will get you in the habit of working out—and you’ll love the results so much that at the end of the three weeks, you won’t wanna stop and help u getting a fit and toned body
When most people start training, they set deadlines for themselves: Drop 5 pounds in 5 weeks. Sculpt a six-pack by summer.
But that’s the wrong mindset to have, says Gaddour. The best way to establish a healthy, sustainable workout routine is to “just commit to 10 minutes of movement every day,” he says.
Whether you squeeze in those 10 minutes of time during your workday, in between Netflix episodes, or right before bed, you need to find a fitness habit that fits with your lifestyle—and stick to it, Gaddour says.
Once you nail down your workout routine, that’s when the gains can really begin.
So start by setting aside that time, and then follow this two-week training plan that gives you 10-minute workouts to do each day. And once you’ve made fitness a regular part of your schedule, you can move on to the long-term fitness regimen for week number three and beyond
Squat and Shoulder Press
*Works butt, thighs, arms*
Stand with feet hip-width apart holding five-pound weights in each hand, arms bent, palms facing in. Bend knees and squat, as shown; pause, then stand and press arms straight up over shoulders. Do 8 to 12 reps.
Works butt, thighs, abs
Stand with feet hip-width apart, arms bent 90 degrees, with left hand near hip and right hand up by face, like a sprinter. Bend and lift left knee toward chest, then lean torso forward, extend left arm forward and left leg back, as shown. Return to standing, step left foot behind you and lower into a lunge, arms back in sprinter position; pause. Rise up in one explosive motion, swinging arms so they switch positions, lifting left knee toward chest and rising up onto toes of right foot. Do entire sequence 8 to 12 times; switch legs and repeat.
3: Crossover Lunge
Works calves, hamstrings, butt
Stand with arms at shoulder height, palms down. Step forward with right foot, crossing it in front of left. Lower into a curtsylike lunge (right knee shouldn’t go past toes) while twisting torso right, as shown. Untwist, push off right foot, return to start. Do 8 to 12 reps; switch legs and repeat.
Works abs, chest, arms
Bend forward, place hands on floor in front of toes, and walk hands forward, as shown, until you reach plank position. Do a push-up, then inch back to start. (Keep belly button pulled in.) Do 8 to 12 reps.
5: Standing Lift
*Works obliques, back, shoulders *
Stand with left foot in front of right, holding one weight with both hands, arms extended so weight is by right hip. Rotate arms up and across, as shown (don’t twist torso); pause, then return to start. Do 8 to 12 reps; switch sides and repeat.
6: Side Plank
Works abs, obliques, butt, hips, thighs
Lie on right side with legs extended, hips and feet stacked; prop yourself up on your right forearm, elbow under shoulder, and place left hand on your waist. Slowly lift hips off the floor as high as you can, as shown; hold for 15 to 30 seconds, belly button pulled intoward spine. Lower to start, switch sides and repeat.
7: Biceps Curl
Works biceps, shoulders, back
Stand holding a weight in each hand, arms down, palms facing thighs. Curl weights toward shoulders, rotating palms up toward your chest as you lift, as shown; pause. Lower to start. Do 12 to 15 reps.
Works triceps, back
Stand with right foot in front of left, holding a weight in left hand; lean forward with back flat; bend left elbow 90 degrees. Slowly extend arm back, lifting weight as high as you can, as shown; pause. Lower and repeat. Do 12 to 15 reps; switch sides and repeat.
Plank helps you to build strength in your core, upper and lower body so its a good full body work out.
Start by getting into a press-up position.
Bend your elbows and rest your weight on your forearms and not on your hands.
Your body should form a straight line from shoulders to ankles.
Engage your core by sucking your belly button into your spine.
Hold this position for the prescribed time.