Full Body Toning #3

Perform each exercise for 12-15 reps.

The weight used should not be extremely heavy. It should be on the lighter

side, but enough to fatigue you by the end of the repetitions!

Repeat each set 3 times through before moving on to the next set. Move

quickly from one exercise to the next!

Superset of 3 rounds

Superset of 3 rounds

Superset of 3 rounds

Kettle Bell Swings 3 rounds

12-15 reps

Chest Press 3 rounds

12-15 reps

Renegade Row 3 rounds

12-15 reps

BOSU Single Leg

Glute Bridge

3 rounds

12-15 reps

Incline Chest Fly 3 rounds

12-15 reps

Reverse Fly 3 rounds

12-15 reps

Barbell Deadlift 3 rounds

12-15 reps

Curl and Press 3 rounds

12-15 reps

Curtsey Lunge 3 rounds

12-15 reps

Full Body Toning #3

Kettle Bell Swings

Chest Press

Renegade Row

Lift kettle bell off of floor and pull

forearm against inner thighs while keeping hips and knees bent with

low back taut. Drive hips forward, torso upright, and knees straight

as your arms raise and kettle bell is pushed forward and upward.

Allow kettle bell to swing back down. As kettle bell approaches

lower position, fold at hips while bending knees. Forearm makes

contact with inner thigh permitting kettle bell to swing back under

hips. Immediately repeat movement and continue to swing

kettle bell.

Lie on a bench flat on your back.

Extend arms over your chest with palms facing away from you.

Slowly bend your elbows and lower dumbbells toward your

chest. When elbows are at about 90 degrees, press up to starting

position.

Begin with one foot on the floor

and the other knee resting on a flat bench. Lean forward until your

back is parallel to the ground and place your hand (same side as

resting knee) on the end of the bench for support. With your free

hand, grasp a dumbbell and pull the weight right past your side by

raising your elbow . Squeeze your

shoulder blade back towards your midline. Pause, and lower to

starting position. Perform exercise on both sides.

Full Body Toning #3

BOSU Single Leg

Glute Bridge

Incline Chest Fly

Reverse Fly

Lie on your back with one foot

flat on top of the BOSU and the other leg elevated parallel

to your bent knee. Slowly lift your hips up as high as you

can, hold for a few seconds and then release to the floor

and repeat. Perform exercise on both legs.

Lie on your back on an incline

bench with your feet on the ground. Start with dumbbells

together, palms facing each other, directly above your

chest. Slowly lower dumbbells to the side, keeping a slight

bend in your elbows until arms are parallel to the floor. Bring

dumbbells back to starting position.

In standing position, grasp

dumbbells in each hand. Bend knees and bend over through

hips with your back flat at 45 degrees. Position elbows with

slight bend and palms facing together. Raise upper arms to

sides until elbows are shoulder height. Keep your elbows

higher than wrists throughout the exercise. Lower and repeat.

Full Body Toning #3

Barbell Deadlift

Curl and Press

Curtsey Lunge

Standing with feet shoulder width

apart, grasp barbell with a shoulder width overhand grip and

back straight. Begin by bending at your hips to lower the bar directly

down your shins to the top of your feet. As you descend, make sure to

bend your knees slightly with your waist straight. With your knees still

bent, lift the bar by extending at your hips until standing upright.

Position two dumbbells

to your sides with palms facing in and

arms straight. With elbows to sides, raise

dumbbells while rotating the forearm

until it is vertical and palm faces shoulder.

Rotate your wrists so your palms face away

from you and press dumbbells overhead.

Lower to original position and repeat.

Stand with your feet hip-width

apart, holding dumbbells at your sides. Take a big step back with

your left leg, crossing it behind your right. Bend your knees and

lower your hips until your right thigh is nearly parallel to the

floor. Keep your torso upright and your hips and shoulders as

square as possible. Return to start. Perform on the other side

and continue to alternate.

Full Body Toning #3

Exercise Name Set 1 Set 2 Set 3

Kettle Bell Swings Reps lbs Reps lbs Reps lbs

Chest Press Reps lbs Reps lbs Reps lbs

Renegade Row Reps lbs Reps lbs Reps lbs

BOSU Single Leg

Glute Bridge

Reps lbs Reps lbs Reps lbs

Incline Chest Fly Reps lbs Reps lbs Reps lbs

Reverse Fly Reps lbs Reps lbs Reps lbs

Barbell Deadlift Reps lbs Reps lbs Reps lbs

Curl and Press Reps lbs Reps lbs Reps lbs

Curtsey Lunge Reps lbs Reps lbs Reps lbs

Tracking Sheet (Print and track your progress here)