When you are trying to tone your body and the word "fast" pops up, be aware that you are going to need discipline. This means you have to have great mental strength as well as physical. The exercises you choose to incorporate will make or break your results. Your best bet is to include exercises that involve as much movement as possible. The more muscles you activate, the easier it will be to tone up.
Step 1
Execute a set of dumbbell chest presses on a stability ball. Lie face up on the ball while holding the weights an inch apart above your chest with your arms fully extended. Your head and shoulders should be resting comfortably on the ball at this point. Keep your core tight and back straight as you lower the weights to your sides by bending your elbows. Stop when your upper arms parallel the floor, push the weights back up and repeat.
Step 2
Grab a barbell to do torso rotations. Jam one end of the bar into an inside corner of a room and overlap your hands on the other end. Extend your arms straight in front of your chest and stand with your feet shoulder-width apart. Maintain a slight bend in your elbows as you swing the bar down to your right side. Lift it back up, swing it to your left and repeat in a steady motion. Keep your abs tight and back straight throughout.
Step 3
Lie face down on the floor to do alternating limb raises. Extend your arms in front of your head and move your legs together. Lift your right arm and left leg off the floor as high as possible and hold for a second. Lower your arm and leg, and repeat with your opposite side. Alternate back and forth in a steady motion.
Step 4
Perform close-grip push-ups with the weight of your body. Lie on your stomach with your hands about 6 inches apart and feet together. Push yourself off the floor until your arms are fully extended. Raise your hips to form a straight line from your shoulders to your heels and slowly lower your body down by bending your elbows. Stop when your chest is about a fist-width from the floor, push yourself back up and repeat. Keep your arms close to your sides throughout.
Step 5
Grab a pair of dumbbells to do lunges with curls. Stand with your feet together and hold the weights down at your sides with your palms facing in. Take a long step forward with your right foot and lower yourself down by bending your knees. Stop when both knees form 90-degree angles and your right thigh parallels the floor. Stand back up and perform a biceps curl as you bring your feet back together. Lower the dumbbells, perform a lunge with your left foot and do another curl. Alternate back and forth for a set of repetitions.
Step 6
Hold a medicine ball in front of your chest to do bicycle kicks. Lie on your back with your legs lifted, knees bent and shins parallel to the floor. Move your torso forward so your shoulders and head are off the floor. Twist your torso to your right side as you move your left elbow and right knee toward each other. Extend your left leg when you do this and move the ball to your right side. Shift your position quickly to target your other side and continue to move back and forth.
Tips and Warnings
- Perform 10 to 12 reps of each exercise and do four or five sets. Take short rest breaks between each set to keep your heart rate elevated and work out every other day. If you have excess fat, perform cardio for 45 to 60 minutes on three non-weight training days a week.
Things You'll Need
- Dumbbells
- Stability ball
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