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Complete Muscle Toning Exercise Program

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Here is a comprehensive exercise program to strengthen and tone the entire body.

 

Warm-up:

Start with a 5-minute dynamic warm-up. Choose a cardio activity such as brisk walking, biking, or light jogging, and then perform the following exercises according to directions.

 

Exercises:

Directions:

Perform 2 set of 12 repetitions for each exercise

Take a 1-minute break between sets

Complete this workout 3 times a week for best results

 

 Exercise 1: One-leg Dumbbell Lunge (Legs)

  1. Holding a dumbbell in each hand, step forward with one leg until you get a 90 degree angle at the knee. Position the rear leg to get your knee right under your hip for the initial position.
  2. Perform a full extension without locking the knee. Return to initial position. Complete a full set, and then repeat on the opposite side. *Do not bend the front knee further than your toes.

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Exercise 2: Goblet Squat (Legs)

  1. Holding a dumbbell in each hand, with your feet hip-width apart, bend your knees and push your glutes backward.
  2. With your back straight and head up, sit as far back as possible (use a chair for support if you need to). Squat down until you reach a 90 degree angle at the knees.
  3. Stand back up and bring your glutes back to their initial position (squeeze your glutes at the end of the movement). *Keep your back straight, and do not bend your knees further than your toes.

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Exercise 3: Push-up (Pectorals)

  1. Go to a push-up position either on your knees or toes, making a straight line with your legs and torso.
  2. Bend your elbows to bring your chest 1 cm away from the ground. Perform a full extension without locking your elbows, and then repeat. *Do not let your pelvis sink to the floor and keep your abs tensed.

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Exercise 4: Standing Shoulder Press (Shoulders)

  1. Holding a dumbbell in each hand in a standing position, bend your arms and lift them up to position your elbows at shoulders’ level, with palms facing forward.
  2. Perform a vertical extension without locking your elbows. Slowly lower the dumbbells, and repeat. *Do not arch your back, and keep your abs tensed throughout the exercise.

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Exercise 5: Seated Biceps Curl (Biceps)

  1. Holding a dumbbell in each hand, sit on a bench with your elbows to your sides.
  2. Bend your elbows to lift your forearms to your shoulders. Slowly lower the dumbbells, and repeat. *Keep your elbows to your sides, and do not bend your wrists.

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Exercise 6: Skullcrushers (Triceps)

  1. Holding a dumbbell in each hand, lie down on a bench and push your arms up in line with your shoulders, without locking your elbows.
  2. Bend your elbows to gently brush your ears with the dumbbells, and then extend your arms up back to initial position. * Do not arch your back, and keep your abs tensed throughout the exercise.

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Exercise 7: Abdominal Plank  (Abs and Back)

Perform two sets of 30 to 45 seconds or more.

  1. Lie on the ground using your forearms and toes for support. Tense your abs and make a straight line with your legs, torso, and head. *Do not let your lower back sink, and do not lift your pelvis too high.

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Exercise 8: Superman (Lower Back)

  1. Lie on your stomach and spread your legs and arms while looking at the ground.
  2. Lift the opposite arm and leg at the same time and hold the position for 2 seconds. Lower your arm and leg, and repeat by alternating between sides. *Do not bend your legs.

photo_exercice_karine_larose-050Cool down:

Finish with a 2-minute walk and deep breathing.

 

Karine Larose, M.Sc.

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Author
Karine Larose, M.Sc.

Karine Larose is a kinesiologist, director of communications and Spokesperson for Nautilus Plus and specializes in fitness motivation. She authored The Guide to Healthier Living, also penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks, and recently released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les editions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.


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