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The Body Weight Toning Workout

Intermediate Level of Difficulty (60+ minute workout)

This is a beginner level workout that is designed to tone your muscles and decrease body fat. This workout contains no equipment and uses your own body weight as resistance.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing Body Weight Drop Squats Exercise

Body Weight Drop Squats

The body weight drop squat is a beginner lower body exercise. This exercise targets the quads, glutes, hamstrings and calves and is suitable for all fitness levels.

Do 20 reps
VIDEO LEARN
Picture of a male doing One Leg Toe Touch Exercise

One Leg Toe Touch

The one leg toe touch is a beginner lower body exercise. This is a challenging beginner exercise that targets the hamstring and also helps to improve balance.

Do 10 reps on each side
VIDEO LEARN
Picture of a male doing Walk-Out Push-Up Exercise

Walk-Out Push-Up

The walk-out push-up is a beginner compound exercise. This is a great dynamic warm-up exercise that targets the hamstrings, core and upper body and is suitable for any fitness level.

Do 10 reps
VIDEO LEARN
Picture of a female doing Side Plank Knee Drive Exercise

Side Plank Knee Drive

The side plank hip raise with knee drive is an intermediate core exercise. This is a very challenging exercise that targets the obliques as well as the gluteus medius and is suitable for intermediate to advanced fitness levels.

Do 15 reps on each side
VIDEO LEARN

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Repeat this circuit 3 times.

Picture of a male doing One Legged Sit Squat Exercise

One Legged Sit Squat

The one legged sit squat is an intermediate exercise that requires a great deal of strength and balance. This exercise should only be performed by individuals with the required core stability and muscle coordination.

Do 10 reps on each side
VIDEO LEARN
Picture of a male doing Body Weight Burpee Exercise

Body Weight Burpee

The body weight burpee is a beginner compound exercise. This is an excellent dynamic warm-up exercise that targets the lower body and core and is suitable for any fitness level.

Do 15 reps
VIDEO LEARN
Picture of a female doing Side Kickouts on Bench Exercise

Side Kickouts on Bench

The side glute kick out on the bench is a beginner level lower body exercise. This exercise targets the abductors and buttocks and is suitable for all fitness levels.

Do 15 reps on each side
VIDEO LEARN
Picture of a female doing Side V-Up Crunch Exercise

Side V-Up Crunch

The side v-up crunch is an intermediate core exercise. This is a very challenging exercise that targets the obliques and outer thighs.

Do 15 reps on each side
VIDEO LEARN
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