45 minute full body toning workout at home fast. Total-body sculpting workout to burn fat and tone your full body.
Calorie Burn: 351 - 585
Workout Duration: 45 Minutes
Workout Type: fitness usa
Exercise Frequency: 3 Days a Week
Body Focus:
WARM UP
1
Postural hands up
30 seconds
Rest: 10 seconds
2
Pectoral Flyes + High Knee March
30 seconds
Rest: 10 seconds
3
Standing Twist with Side Kick
30 seconds - Left
30 seconds - Right
Rest: 10 seconds
4
Squat + side step
30 seconds
Rest: 10 seconds
5
High Knee Run + Squats
30 seconds
Water Break 15 seconds
WORKOUT
Rest: 10 seconds
6
Push Up With Open Arms
Reps
Rest: 10 seconds
7
Hammer Curl
Reps
Rest: 10 seconds
8
Curl
Reps
Rest: 10 seconds
9
Triceps press
0 Reps - Left
0 Reps - Right
Rest: 10 seconds
10
Triceps Kickbacks
Reps
Water Break 15 seconds
Rest: 6 seconds
11
Seated Leg Extensions
Reps
Rest: 6 seconds
12
Criss Cross
Reps
Rest: 6 seconds
13
Plank + Hip Twist
45 seconds
Water Break 15 seconds
Rest: 10 seconds
14
Standing cross crunch + Dumbbell punch
45 seconds - Left
45 seconds - Right
Rest: 10 seconds
15
Dumbbell Front Lunges + Punch
45 seconds - Left
45 seconds - Right
Rest: 10 seconds
16
Push-ups with Rotation
Reps
Rest: 10 seconds
17
High Plank
45 seconds
Water Break 15 seconds
Rest: 10 seconds
18
Dumbbell Front Lunges
0 Reps - Left
0 Reps - Right
Rest: 10 seconds
19
Dumbbell Back cross lunges
0 Reps - Left
0 Reps - Right
Rest: 10 seconds
20
Dumbbell wide row
Reps
Rest: 10 seconds
21
Dumbbell wide row
Reps
Rest: 10 seconds
22
Push ups + Donkey kicks extended leg
Reps
Water Break 15 seconds
Rest: 10 seconds
23
Plank with Shoulder Touch
0 Reps
Rest: 10 seconds
24
Dumbbell Floor Press + Crunch
Reps
Rest: 10 seconds
25
Hammer Dumbbell Floor Press
0 Reps
Water Break 15 seconds
Rest: 10 seconds
26
Dumbbell Crunch + Lateral punch
Reps
Rest: 10 seconds
27
Dumbbell Full Crunch
Reps
Rest: 10 seconds
28
Dumbbell Twist on the Ground
Reps
Rest: 10 seconds
29
Dumbbell V-Sit up + Lateral punch
Reps
Water Break 15 seconds
Rest: 10 seconds
30
Dumbbell Front lunges without step
45 seconds - Left
45 seconds - Right
Rest: 10 seconds
31
Side step squat + Jump
45 seconds
Rest: 10 seconds
32
Dumbbell Side lunges without step
45 seconds - Left
45 seconds - Right
Rest: 10 seconds
33
Jump Squat
45 seconds
Rest: 10 seconds
34
Squat + Leg rotation
45 seconds
Water Break 15 seconds
Rest: 10 seconds
35
High Plank Open and Close Legs with jump
45 seconds
Rest: 10 seconds
36
High plank + Donkey kicks extended leg
45 seconds
Rest: 10 seconds
37
Burpees
45 seconds
Rest: 10 seconds
38
Walking with Hands
45 seconds
Rest: 10 seconds
39
Five Tibetan
45 seconds
Water Break 15 seconds
COOL DOWN
Rest: 5 seconds
40
Stretching arms, chest and shoulders
20 seconds
Rest: 5 seconds
41
Shoulder stretch
20 seconds - Left
20 seconds - Right
Rest: 5 seconds
42
Standing hamstring Stretch
20 seconds
Rest: 5 seconds
43
Standing Quad Stretch
20 seconds - Left
20 seconds - Right