This workout will help you tone up in all the right places. These 6 exercises will lean out your entire body without a complicated training plan.
If you’re having trouble understanding how to incorporate tempo into your routine, click here.
Perform 3 supersets of exercises 1 and 2 before moving onto the next superset
Squats – 15 reps at a 2-0-2-0 tempo
- Stand with your toes pointed slightly outward, feet shoulder-width apart and your hands at your sides
- Bend your hips and knees before lowering your body as close to the ground as possible
- As you descend, extend your arms out in front of your body
- Pause at the bottom of your squat before driving through your heels, legs and glutes to bring your body back to the starting position for one rep
Elevated push-ups – 8 to 10 reps at a 2-1-2-0 tempo
- Begin with our hands planted shoulder-width apart on a stable box or bench
- Your legs should be extended out behind your body with your toes planted on the ground and your back straight
- Slowly bend your elbows to lower your chest towards the box
- Pause briefly at the bottom of this movement before extending your arms and pushing your chest back up to the starting position for one rep
- Rest for 60 seconds
Perform 3 supersets of exercises 3 and 4 before moving onto the next superset
Front elevated lunge – 3 sets of 8 to 10 reps at a 2-0-2-0 tempo
- Begin in a staggered stance with your front foot planted on a platform and the other planted behind your body
- Place your hands on your hips before bending your front leg and lowering yourself downward until your front thigh is parallel to the floor
- Pause at the bottom of this movement before extending your front leg and returning to the starting position for one rep
- Complete the designated amount of reps on the front foot before switching feet and repeating the movement on the opposite leg
TRX row – 3 sets of 12 to 15 reps at a 2-1-2-0 tempo
- Grab both handles and slowly lean backwards until the ropes are taught
- Let your arms extend fully to lower your body further down
- Keep your core tight as if in a plank with your glutes engaged
- Be sure to keep your palms facing each other as you maintain a straight body and engage your core
- Bend your elbows and pull your chest towards the TRX handles until your chest and the handles touch
- Hold briefly at the top of this position before slowly lowering yourself back down to the starting position for one rep
- Rest for 60 seconds
Perform 3 supersets of exercises 5 and 6
Medicine ball slam to box – 3 sets of 15 reps (explosive)
- Begin standing upright with your feet shoulder-width apart and your knees slightly bent, holding a medicine ball with both hands and a box a few inches in front of your body
- In one movement, press through your heels and extend your legs while simultaneously lifting the medicine ball overhead
- Contract your core and slam the ball on the box in front of your body
- Quickly pick up the ball and repeat the movement for the designated amount of reps
Mountain climbers – 3 sets of 15 reps (no pause)
- Begin in a high plank position with your back straight and your core engaged
- Draw your right knee under your torso, keeping the right foot off of the ground
- Swiftly return your right foot back down to the starting position as you simultaneously bring your left knee under your chest
- Continuously switch legs as if you’re running in place