Take your at-home workout to tone town with today’s speedy full-body routine. Perform the sequence every day for quick and firming results. For the next 10 days, set aside 10 minutes in your schedule for this sculping and tightening workout. You can even put a reminder in your calendar to help keep you accountable. The video showcases the moves using a fitness bench, but a couch or sturdy table will work as well. Ready for this 10-day toning challenge? Learn the exercises and reps below (you’ll have it memorized by day three, promise).
The Workout:
25 reps of each move with 30 seconds of rest between each circuit.
Complete five rounds of the circuit of four moves.
The Moves:
1. Bench Push-Up and Crunch Single Leg
2. Bulgarian Split Squat and Twist
3. Dip and Single-Leg Glute Bridge
4. Oblique Crunch
The Move: Bench Push-Up and Crunch Single Leg
How to: This exercise will target the upper body, the lower body, and your abs. Start in a plank position with your hands on the bench and engage your core and glute as you lift one leg off the floor. Lower your body down toward the bench in a push-up by keeping your core tight and driving your elbows alongside your ribs. As you push up away from the bench, draw your lifted leg in toward your chest as you engage your abs in a crunch. Return the leg back to full extension and repeat this exercise 25 times.
To modify this exercise, leave both legs on the ground during your push-up and pull one knee toward your chest for the crunch after you finish your push-up.
The Move: Bulgarian Split Squat and Twist
How to: This exercise can be taken as slowly as you need to really focus on the technique and muscle engagement. Place one foot back on your bench or on your couch after you step forward away from the bench—far enough away to sit down into a single-leg squat with the front leg. Place your hands behind your ears and sit down into your front heel in the squat, keeping your hips facing forward. When you get to the bottom of the split squat, rotate your torso toward your front leg. Rotate back to neutral and drive back up to the top, using your legs and your glutes.
To modify this exercise, keep both feet on the ground and perform a bodyweight squat as you twist to each side at the bottom of your squat.
The Move: Dip and Single-Leg Glute Bridge
How to: This exercise is great for the back of your arms and your glutes. Sit on the edge of the bench with your hands beside your hips and your fingers facing your legs. Lift your body off the bench as you walk your feet away from the bench and slowly lift one leg off the ground. Lower your torso straight down until your elbows come to a 90-degree angle and then push yourself back up. When you reach the top of your dip, engage your glutes and squeeze your hips forward into full extension. Return back to the start and complete the dip again, bridging at the top.
To modify this movement, keep both feet on the ground the entire movement.
The Move: Oblique Crunch
How to: This exercise is great for your core. Start lying flat on the edge of your bench or couch on your hip and use your top arm to secure your balance on the bench. Place your top arm above your head or your hands behind your ear, and sit up onto your bottom glute as you drive your top arm toward your top knee. Squeeze your obliques as if you were trying to pull your ribs down toward your hips, and use your bottom arm to help you lift up toward your top knee. Slowly lower yourself back down and repeat 25 reps per side.
To modify this movement, start with your bottom elbow on the ground to prop you up into a 45-degree angle, then drive your knee toward your elbow as you keep your bottom leg flat on the ground.
A former Division 1 high jumper and record holder at West Virginia University, Sydney is a National Academy of Sports Medicine Personal Trainer and Fitness Nutrition Specialist in Charlotte, North Carolina. Sydney and her fiancé Dustin created the Royal Change digital media company and post a new, completely free workout every day. They have a quickly growing audience with over 53,000,000 views since they started their YouTube channel. Royal Change’s mission is to always provide high-quality fitness to everyone, everywhere, at any time.
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