Follow the steps below, resting for 1 minute in between each of the repetitions. To increase the challenge of this workout, gradually introduce heavier weights where dumbbells are used and increase the holding times for the appropriate exercises.

For a further challenge, you can perform this entire workout using super sets, meaning you group two exercises together. For example, you would perform the Lateral arm raise immediately followed by the Shoulder press with no rest time in between. You would then do the same with the French press and the Bicep curl, then the Wall lunges and the Wall squats on so on.

As another alternative, you can perform the whole routine as Interval training. This means you would run through one set of each exercise straight after the other with no rest time in between. Do this twice, starting again from the beginning so you perform two sets of each exercise. If you choose to do this, please ensure you don’t overtire and lose your form, especially on the back and the core exercises.

If you can’t perform each exercise correctly and with excellent form throughout, then go back to the original routine of two sets of each exercise with a one minute rest in between, before moving onto the next exercise.

1. Lateral arm raise – 2 sets of 12 repetitions
2. Shoulder press – 2 sets of 12 repetitions
3. French press – 2 sets of 15 repetitions
4. Bicep curl – 2 sets of 12 repetitions
5. Wall lunges – 2 sets of 15 repetitions on each leg
6. Wall squats – 2 sets of 15 repetitions
7. Hamstring lifts – 2 sets of 15 repetitions
8. Back roll on the ball – repeat 5 times
9. Back extension – 2 sets of 12 repetitions
10. Balancing back – 2 sets of 12 repetitions on each side
11. Leaning on the ball – 5 repetitions on each side
12. Rolling on the ball – 2 sets of 12 repetitions
13. Plank on the ball- repeat 5 times

Finish the routine by stretching each of the muscle groups you have worked then finishing up doing the Back roll on the ball three times.

I hope you have enjoyed this series on “Great Toning Exercises”. Feel free to comment below to let me know your progress or if you have any questions regarding the workout routine.

photo credit: Ksionic

This post via the Fat Burning Exercises blog where you can get information on how to lose body fat through exercise as well as some great ideas on fat burning foods.

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