Quick Muscle Toner
Print Workout Here
Bringing back the bands to totally work that body! We don’t have much cardio today but you’ll feel the burn in your muscles for sure. If you don’t have a band just grab a set of weights. I also recommend reading the “NOTES” under each move for ways to make some of the moves harder. I figured out a couple ways to increase the intensity but not until the last set so if you want to go hard right away check out the notes below. Today will only take 18 mins!
What you will need:
- Just your sexy self and band or some hand weights – I’d recommend the average weight you use
Warm-Up:
- 1 min jumping jacks + 1 min squats with arm circles
Workout: 50/10 4 times through.
- Push-Up Push Back – Start in table top position. List your knees up slightly and push your bum back to your heels. While pushing back contract your abs as tight as you can. Don’t suck in – just pull in like someone is going to punch you in the stomach. When you push back to the table top position use your abs to propel your body forward.
Modification: You can do this from your knees, just be sure to contract those abs even more.
NOTE: My knees were bugging me today so I did down dog squats. Start in the same table top position but instead of pushing back to your feet push your hips right up in the air and then drop them back down so your knees hover over the ground. - Bicep V-Sit– Sitting on your bum with your legs out in front of you grab the handles and loop the middle of the band on your feet so it’s anchored there. Lean back and extend your arms out in front of you with your palms facing the ceiling or towards you – this will depend on how tight your band is. If you are using weights you may want to go a little lighter than you would normally use with a bicep curl. Stay leaning in the v-sit and then bring your hands towards your head while still keeping your elbows high and in line with your shoulders. Once you reach your max curl extend your arms back in front of you.
Make it harder? Bring your legs up off the ground to work your abs a little more. If your band is too loose then let go of the handles and grab lower on the bands until you find a good resistance.
Modification: if this bothers your back come up to standing and do standing bicep curls. - Knee Squats – Take your band and create a loop in the middle of it then place it on the ground between your legs so you are creating more resistance. Place a knee on either side of the loop so you are now kneeling on it. Grab each handle and bring them up to your shoulders and make sure you have good resistance here. Like we did with the push-backs lower your bum down towards your knees then shoot back up to a kneeling position and push your hips forward. Essentially you’re going from a kneeling position to a sitting position with the added resistance of the band. No band – just grab your hand weights.
Make it harder? Lower until you are hovering just over your feet and then pulse down here.
NOTE: If you can’t be on your knees then come up and do squat pulses with your weights. - Band Hallow Hold Pulses – Lay on your back with your legs in the air and the band around your feet like it was for the bicep curls. Grab the band ½ – ¾ of the way towards your feet while your crunch up. You are then either going to hold this tension or you can pulse through it pushing your feet away from you.
Modification: If this bothers your back then flatten your back on to the ground and do the same motions.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done!
Yes baby!
First workout done!!!!
Yes!!! Congrats!!
Great quick toner workout! but I should get myself a band, especially for the last exercise. Thanks Nicole!
bands are my fav, so versatile and easy to travel with. :) Great job modifying without the bands though :)
done not a big fan of this workout (lol)
Sorry to hear Roxanne! It’s definitely hard to please everyone but we try hard to hit as many of you as possible. What was it that you weren’t a fan of?
Loved that deep burn. Walked this morning looking up the whole time. Tough but felt so go. Great challenge for the week. Ty Nicole
Yes love it! What a great start to your September girl!
Perfect holiday workout!
Booya!
First work out done!!!
Kickass girl!
Happy Monday!
Best way to start your week :)
Done! Thank you
Always a pleasure lady!
First workout done since Oct 2015! Wahooo!
Yes! Love that I was able to be a part of it!
Yahooooooo!
Done! Have an amazing September Nicole!!
You too Angelika! Great work!
And by that I mean have a great start to September!
hahaha ok! I was a little confused but went with it :)
All done! First one!
Yeah baby! Great start to the month and your first challenge!
Whoo hoo! Done and done! Felt the burn!! Definitely excited to start this new journey!
I’m pumped to be on this journey with you! Great work!
Wow . Great workout
Nice work Kim!
Done! Great start to my workouts with Royally fit.
Perfect lead in! Great job Jess!
Done. Perfect back to work workout! Short and sweet so no excuses!
Exactly! Great job Kenda!
Done
*high five*
All done!!!
Yeah baby!
Done! Love the quick ones during the week!
Allows for no excuses! :) Great job chicka!
First Workout done!
Great work lady!!!
Just finished this one!!! I think I need to buy a better band, My doesn’t have handles so it makes it tougher to hold it when there is lots of tension on the band! But like the muscle tone focus!
Handles are definitely key. I get mine at Fitness Depot. I always recommend trying the band too before buying one. You don’t want to get one thats too loose or too tight. great job on rocking the video regardless!
Done. I think I need to buy a band though. Don’t think it was as hard just using weights so not sure I got all the toning benefits out of this workout lol
I love bands as their they best to travel with and you can easily make a move harder or easier with just a readjustment. Depending on the weight size you used it may not have been tough enough as you have been rocking your workouts!
Done. Was feeling a little tired tonight but glad I found energy to do this workout. Now feeling great. Thanks Nicole.
Right on Ash!! Glad i could help!
All done. I had just dug out my wrist support jellies and my band so this workout was perfect timing to use those tools I already have. Thanks Nicole. I love the Whoo’s btw.
beauty timing!!! I love my band and my whoooo’s too hehehe Gotta stay motivated as well during the workout :)
Short and sweet all done
Nice work Ash!
All Done :)
Boom!