NEW WORKOUT | TOTAL TONER!
TONE THAT TUSH… AND EVERYTHING ELSE!
It’s time for a TOTAL TONER! This insanely effective workout is great anytime you crave some serious burn… whether it’s first thing for that Booty Call, on your lunch break, after work or at the gym. These moves target all the areas you want to firm up the most. We’re talking about sculpted arms, a lifted booty and a rock solid core. All in just 8 exercises!
What you need for this workout: A pair of dumbbells and an exercise ball! Start with anywhere from 5-10 pounds and work your way up from there as you build your strength.
CRUSH IT, GIRL!
TOTAL TONER MOVE GUIDE
- Go through this sequence 1-3 times through! You can either count the reps below or complete as many as you can while maintaining proper form for 30 seconds for each move. Set that timer on your phone!
MOVE 1: BACK LUNGE + SHOULDER RAISE
SCULPTS legs, booty AND shoulders!
STAND tall with dumbbells in hand, palms facing towards you, resting in front of thighs. Simultaneously step right foot back into a lunge creating a 90 degree angle with your left leg as you raise your arms straight up to eye level. Alternate legs. Complete 12-20 reps! (10 on each leg)
MOVE 2: STABILITY BALL BRIDGE ~ BOOTY!
TONES hamstrings, booty and abs!
BEGIN on your back, legs bent at 90 degrees with the ball under your feet. With hands at your side and palms down, raise your left leg straight up as if heel was stamping the ceiling. Use hands and right foot on the ball to raise up into a bridge. Squeeze booty at the top before lowering with control. That’s one rep. Complete 12-20 reps keeping left leg raised the whole time and then switch sides.
MOVE 3: BALL PASS
WORKS inner thighs and lower abs!
HOLD the ball between ankles, squeezing your thighs. Pull belly button down towards spine as you lift legs up to pass the ball to your hands. Keep shoulders and neck on the mat. Lower your legs as you bring the ball straight back behind head before returning to start. Repeat 15 times!
MOVE 4: STABILITY BALL ROWS
TONES sexy shoulders, back and arms!
PLACE the ball underneath torso with dumbbells resting on the ground directly below shoulders. Keep your body in a straight line, using core and legs to keep stable as you pull elbows straight back to perform a row. Repeat 15 times.
MOVE 5: CHEST PRESS ON THE BALL + BOOTY LIFT!
WORKS upper body while engaging core and lifts that booty!
PLACE heels on the ball and lift hips to the sky. Engage your core and booty to stay there as you perform a chest press: straighten arms to press weights up in line with shoulders. Lower, bringing elbows out to your sides. Complete 15-20 reps.
MOVE 6: TRICEP EXTENSION + BOOTY BRIDGE
TONES triceps and engages core!
PLACE shoulders and neck on ball, legs at 90 degrees and feet flat so you’re in a table top position. Bring weights up so arms are straight and in line with shoulders. Complete a tricep extension by bending at elbows to bring weights on either sides of temples, then straighten. Complete 15-20 reps!
MOVE 7: HAMSTRING CURLS
SHAPES the backs of the thighs and booty… oh and CORE! HELLO!
PLACE heels on the ball and lift hips to the sky. Curl legs towards you, bending your knees and bringing your torso up and back as you use hands for leverage. Bring hips up with your body, keeping core engaged. Slowly and controlled, return to start. Complete 15-20 reps!
MOVE 8: JUMP YOUR HEART OUT!
BLASTS calories while toning your legs and booty!
SIT back into a squat and then explode up in the air as high as you can go. Land softly into a plyometric squat. Repeat 10 times!
FEELING THIS ALL OVER!? FOLLOW IT UP WITH THE ROLL IT OUT ROUTINE!
THESE 8 FOAM ROLL MOVES WILL LEAVE YOU FEELING STRETCHED OUT AND OH-SO-GOOD!
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