Health & Wellness

Tone 2 muscle groups in 1 workout with these dual-training exercises

Want to get your most out of your workout!? For ultimate fat burning and total efficiency when it comes to your sweat session there are a few strategies that are a must! For last week's edition of Tone Up Tuesdays, we talked about the importance of High Intensity Interval Training and shared a few of our go-to, heart pumpin’ moves!

Today, we’re talking about another strategy: dual toning exercises! These work to target more than one muscle group at the same time. Exercising this way, as opposed to isolating single muscle groups, gets your beautiful body burning more calories while ensuring you sculpt all over.

The sequence below incorporates the best dual-toning exercises to work your arms, waistline and obliques. As an added bonus, these four exercises are a great way to squeeze in some total body toning on busy days. Cycle through this circuit 1-3 times for best results!

Move 1: Plank with Booty Kick Back!

Works your entire midsection, strengthens your inner core & lifts your booty!

Begin in a low plank position on your elbows. Keep abs engaged, belly button drawing in towards your spine as you raise your right leg straight up, foot flexed. Engage that booty as you alternate sides. Make sure you keep your body in a straight line as you repeat 20 reps!

Move 2: Bridge Press Booty Lifter

Targets your booty, hamstrings, abs and chest!

Lay on your mat with a pair of 5-8 lb dumbbells in hand. Place both feet on a Bosu ball (alternatively, use sofa cushions or stair stepper) and get in a bridge position. Keep knees at 90 degrees, booty engaged and shoulders on the ground.

Lift your right leg straight up in the air as you perform a chest press. Keep you right leg up as you simultaneously lift and lower your booty, and perform a chest press. Repeat 20 reps and switch sides!

Move 3: Total Body Vinyasa Flow

Sculpts your arms, lifts your booty & targets your core!

Begin in a downward dog position. In one fluid motion, lift your right leg straight up to the sky, come into a one-legged high plank and lower your opposite knee to the ground as you perform a tricep pushup, keeping elbows close to your sides.

Come back up into downward dog and repeat the move on the opposite side. Complete a total of 10 reps, 5 on each side.

Move 4: Stationary back lunge with shoulder press

Works your booty, thighs, shoulders & back!

Begin standing, with feet together and 5-8 lb dumbbells in each hand. Step your left foot back, moving into a high lunge position, front knee bent at 90 degrees.

Press your weights straight up, performing a shoulder press as you dip down into a lunge. Keep your core engaged for balance! Repeat 20 reps and switch sides.

Head on over to Tone It Up for additional workouts to improve your everyday routine!

TOP