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5 Total Body Toners

By Jessica Smith | March 24, 2020 | Shape

You don't need to spend hours in the gym each day to score a slim, sexy body. In fact, with this bodyweight circuit created by Jessica Smith, certified personal trainer and author of Thin in 10, you can work almost every muscle in your body without setting foot inside the gym.

How it works: Complete the workout circuit-style, performing each move for the prescribed number of reps and then immediately moving on to the next exercise without rest. After you finish the last move, rest for 1-2 minutes and then repeat the entire circuit 1-2 more times, depending on how much time (and energy) you have.

Bonus tip: Do this workout barefoot to fully engage your muscles and get even more out of every move.

1. Chaturanga Push Press

Repetitions: 10

This push-press combo engages (and stretches) your entire body.

How to do it: Assume a pushup position, but move your feet forward and raise your hips so that your torso is nearly perpendicular to the floor. Your hands should be slightly wider than your shoulders, arms straight (like you're in downward dog).

Brace your abs in toward your spine as you shift your weight forward and lower your hips, moving into full plank position. From here, bend your elbows (keeping them close to your body) and lower your body into a chaturanga pushup. When your chest is a few inches away from the floor, lift your head and shoulders up to the ceiling, and transition into upward dog. Push your hips back, lowering your chest back to the floor, and press your body back into the starting position (downward dog). That’s one rep.

Bonus tip: Try to make the movement fluid and smooth, holding each position for one count before moving into the next.

2. Bounding Toe-Touch Squat

Repetitions: 15

Both a strength and plyometric move, this squat combo fires up multiple muscle groups and also builds coordination.

How to do it: Stand with your feet together, hands in prayer pose. Bend your knees and jump forward, landing in a squat position with your feet slightly wider than hip-width apart, touching your fingertips to your toes. From there, jump again and land in your starting position. That’s one rep.

Bonus tip: If you can’t reach all the way to your toes, just go as low as you can (shin or knee level is fine).

3. Full Bridge

Repetitions: 10

The full bridge is a total-body static contraction that helps to strengthen and stretch your back, arms, shoulders, abs, and legs at the same time.

How to do it: Lie on your back with your knees bent, feet flat on the floor hip-width apart. Bend your arms and place your hands just behind your shoulders on the floor (elbows facing up). Press up with your arms and legs, arching your back and lifting your body all the way off the ground. Hold for 1 count, and then gently lower back to your starting position. That’s one rep.

Bonus tip: If this is too tough, keep your bridge more grounded by placing your arms by your sides and only lifting your hips only.

4. Opposite Arm/Leg Dips

Repetitions: 10

Take your dips to the next level by adding an extra core stabilization challenge.

How to do it: Begin seated with your knees bent, feet flat on the floor hip-width apart. Place your hands behind your hips on the floor (fingertips facing in). Lift your hips off the ground, bringing your body into a tabletop position. Brace your abs in tight as you extend your right leg up to the ceiling and reach your left arm towards your leg. As you reach your arm and leg up, bend your right elbow into a dip, lowering your hips toward the floor (don’t hit the ground, just get as close as you can). Extend your right arm, lifting your hips back up, and then lower your right leg and left arm back to tabletop position. Repeat on the other side. That’s one rep.

Bonus tip: If this is too tough, keep both hands on the ground and start by just lifting one leg at a time. Add the arm reach in later.

5. Flipping Crunch

Repetitions: 10

You’ll keep your entire body working with this dynamic core move that combines an extension, flip, and crunch.

How to do it: Lie facedown on the ground (you may want a mat underneath you for padding) with your arms and legs extended into an ‘X’ shape. Turn your thumbs up to the ceiling and extend your spine, lifting your arms, chest, and thighs off the floor. From there, brace your abs in tight and turn over your left shoulder, flipping over onto your back. Land in a tucked position, hugging your knees into your chest with your head and upper back lifted off the floor. Hold for 1 count. Next, extend your arms and legs back into your ‘X’ shape and then flip back over (this time turning over your right shoulder) to return to your start position. That’s one rep. Do 5 reps in a row starting to the left, and then 5 in a row to the right.

Bonus tip: This is a challenging move to master, so feel free to push with your hands to help you flip over (and back) until you've had a lot of practice.

This article was written by Jessica Smith for Shape and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

Jessica Smith

Articles on Rally Health’s website are provided for informational purposes only, as a free resource for the public. They are not a substitute for medical advice, diagnosis, or treatment. Rally Health does not accept solicitations or compensation from any parties mentioned in the articles, and the articles are not an endorsement of any providers, experts, websites, tools, or financial consultants, services, and organizations.