Full-Body Toning for Beginners

 

TOTAL WORKOUT TIME: 50 minutes
A basic full-body workout is the perfect solution for people who want to start building a fitness routine. This workout provides just under an hour of complete resistance training; do the routine at least three days per week will help you build and maintain metabolism-boosting muscle mass from head to toe.

For a full workout (about 50 minutes), repeat this series of exercises twice. Or do the series just once if you are limited on time.

Before you begin, march in place for a minute or two, then stretch by leaning forward to touch your toes, or by bending and straightening your knees a few times. Stretch for a few minutes afterwards, too.


Exercise 1:

Basic Squats

Stand with feet shoulder width apart. Inhale and slowly bend at the knees and hips, keeping your head up and back straight, while raising your arms to shoulder level. Return to the starting position, exhaling as you go.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 1

Basic Squats

Exercise 2:

Lunges

Stand with both feet together. Inhale and step forward into lunge position, keeping the knee of your front leg centered over top of the ankle. Drop your rear knee straight down to the ground. Return to the starting position by straightening your back leg and pushing up from the heel of your front foot, exhaling as you go.
Repetitions Sets Rest Between Sets
1 3 30 seconds

  • Exercise 2

Lunges

Exercise 3:

One-Legged Toe Raises

Stand with both feet together. Slowly and carefully, balance on one leg. Exhale and push down with your toes and lift your heels to flex the calf muscle; use a chair or the wall to help you balance, if necessary. Inhale as you return your feet to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 3

One_Legged Toe Raises

Exercise 4:

Reverse Flys

Stand with legs shoulder-width apart and back straight. Slightly bend at the knees and waist so that you are leaning forward approximately 45 degrees. Exhale while lifting arms out to the sides, squeezing the back muscles. Inhale as you lower arms back to the starting position.
Repetitions Sets Rest Between Sets
1 3 30 seconds

  • Exercise 4

Reverse Flys

Exercise 5:

Chest Press with Band

Sit in a chair with your legs apart to provide support and help you balance. Bring an elastic fitness band behind the seatback and position your arms at chest level, holding the ends of the band firmly with your hands. Slowly and carefully, bring your arms forward, exhaling and keeping your wrists at chest level. Inhale as you return your arms to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 5

Chest Press with Band

Exercise 6:

Overhead Dumbbell Presses

Sit in a chair with your feet planted firmly on the floor. Hold a dumbbell in each hand, just above your thighs. (Not sure what weight to use? Read our guide to choosing the right weight for you.) Raise the dumbbells to shoulder level and slowly press them overhead, exhaling as you go. Inhale as you lower your arms back to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 6

Overhead Dumbbell Presse

Exercise 7:

Triangle Push-Ups

Kneel on a mat and form a triangle with your thumbs and index fingers. Lean over and place your hands on the mat, keeping your body straight from knees to shoulders. Inhale and lower your body until your chest touches (or nearly touches) your hands. Exhale as you push up to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 7

Triangle Push-Ups

Exercise 8:

Basic Dumbbell Curls

Stand with your feet shoulder-width apart and hold a dumbbell in each hand at waist level, with your palms facing forward. Exhale and curl the weight upward, keeping your elbows close to your side. Inhale as you return your arms to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 8

Basic Dumbbell Curls

Exercise 9:

Stability Ball Crunches

Sit on a stability ball and carefully roll down onto your back so that the ball is resting in your lower back. Bring your elbows out to the sides and touch your fingers to your ears. Exhale while crunching forward in a controlled manner, squeezing your abdominal muscles and keeping an inch or two of space between your chin and chest. Inhale as you return to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 9

Stability Ball Crunches

Before you start

  1. Talk with your doctor before beginning any exercise program. Do not exercise if you have physical problems that might influence your ability to become more active. Stop exercising and call your doctor if you feel dizzy, nauseated, short of breath, or if you feel pain in your chest. If you are more than 40 pounds overweight, you should not work out at a high intensity level without professional supervision. Read our comprehensive safety tip



 

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