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