Each of the following exercises work two different parts of the body, giving you twice the toning benefits. Complete eight to 12 reps of each one, focusing on a slow and controlled movement with each rep. Perform the exercises one after the other in a circuit and then repeat the circuit three or four times in total.
-
Begin standing with feet hip distance apart, holding a dumbbell in each hand level with your shoulders. Bend your hips and knees to come into a squat position, keeping your weight in your heels and your back straight.
Straighten your legs to return to standing, pushing the dumbbells straight up overhead. Lower the dumbbells to shoulder height to return to the start position then repeat. -
Stand with feet wider than hip-distance apart, toes turned out to 45 degrees, holding a dumbbell in each hand or a kettlebell. Raise the dumbbells level with your shoulders – this is your starting position. Bend your hips and knees to come into a squat, keeping your weight in your heels and your back straight. Simultaneously lower the dumbbells down so they are between your legs.
Reverse the movement to return to the start then repeat. -
Begin in an elbow plank position with your elbows directly under your shoulders and your body in a straight line from head to toe.
Place your right hand then your left hand on the floor and straighten your arms to come into the top of a push up position. Reverse the movement to return to the start and repeat, leading with the other arm. Complete 10 reps in total. -
Begin in the top of a push-up position with your shoulders over hands and body in a straight line from head to toe. Lift your hips to come into a pike position then bring your left hand to touch your left knee. Try to keep your weight centred as best you can, avoiding shifting over to your right. Place your left hand back on the floor then lower your hips to return to the start. Repeat, this time lifting the right hand. -
Starting from a plank position, with your body in a straight line from head to toe, lift your right hand and take it to your left shoulder – this is your starting position. Rotate your body to the right, stacking your hips and feet on top of one another and reaching up with your right arm. Hold this position for a count of two. Reverse the movement to return to the start. Place your right hand down then take your left hand to your right shoulder. Repeat the movement, alternating sides with each rep.
