Sometimes, knowing what exact moves will work 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 5Â 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 30Â 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. Sign-up today to unlock your access to these, plus our workout videos and 1,000+ recipes!
