Workout program with toning exercises for 14 days

You want to exercise and need a plan, here, you'll find a designed workout program for toning all your body, which will help your muscles to be stronger, more firm, it will help to enhance your blood circulation oxygenating the whole body, bringing health and a sense of well being.

With this workout program you will concentrate in 5 different zones of your body:

+ Legs

+ Buttocks

+ Abdomen

+ Arms

+ Chest and back

With this program your metabolism is going to activate helping you to burn more calories during the day.

Some parts of the body are harder to tone, like buttocks and thighs, so you'll find specific exercises to help you with that.

Be aware of one thing before you start. Be sure you can perform this plan, specially if you are pregnant of have an injury or you suffer from back pain. As a recommendation: Ask your trainer or physician for advice if you need it.

Gym equipment

If you're constant, after 2 weeks you will notice the change in your performance, you'll be able to make more repetitions during the 30 seconds assigned for each exercise.

You won't need more than 15-20 minutes for each day's workout, and don't even need special equipment to make the exercises of this 14 days toning workout program, so let's get started!

Heat up

It's very important to heat up every time before getting started .

Here a small heat up routine for this workout program. Each exercise most last around 30 seconds. Perform as many repetitions as possible during that time.

1) Squats.

2) Backward stride.

3) Forward stride.

4) Touch the tip of your foot and balance.

5) Lateral squat.

6) Steps.

7) Push ups.

8) Half push ups.

9) Moy mix.

10) Stretch with a door handle.

Toning exercises

Day 1

Again, each exercise must last around 30 seconds.

1) Squats.

2) Lateral kick.

3) Backward leg elevation.

4) Inverse abdominals.

5) Half push ups.

6) Backward torso elevation.

Day 2

1) Hip rotation (an exercise made in the laying down in the floor).

2) Forward stride.

3) Steps.

4) Push ups.

5) Biceps flexion.

6) Moy mix.

Day 3

1) Twins workout.

2) The crane.

3) Abdomen contraction.

4) The bike.

5) Triceps extension.

6) The lawn mower.

Day 4

1) Superman.

2) Touch the tip of your foot and hold balance.

3) Waist twist.

4) Arms flexion with a chair.

5) Circles in the air.

6) Stretching with the door handle.

Day 5

1) Backward stride.

2) Lateral squat.

3) Basic abdominal.

4) Triceps toning.

5) Push ups against the wall.

6) Lifting weights.

Day 6

1) Backward stride.

2) Lateral squat.

3) Steps.

4) The bike.

5) Circles in the air.

6) The prayer.

Day 7

1) Squats.

2) Backward leg elevation.

3) Lateral squat.

4) Inverse abdominals.

5) The crane.

6) The fly.

Day 8

1) Hip rotation.

2) Forward stride.

3) Push ups.

4) Basic abdominals.

5) Biceps flexion.

6) Lifting weights.

Day 9

1) Twins workout.

2) The crane.

3) Abdomen contraction.

4) Triceps extension.

5) Triceps toning.

6) Backward torso elevation.

Day 10

1) Superman.

2) Touch the tip of your foot and balance.

3) Waist twist.

4) Arms flexion using a chair.

5) Moy mix.

6) The fly.

Day 11

1) Twins workout.

2) Backward stride.

3) Lateral squat.

4) Basic abdominal.

5) Triceps toning.

6) The lawn mower.

Day 12

1) Backward stride.

2) Touch the tip of your foot and balance.

3) Lateral squat.

4) Basic abdominal.

5) Triceps toning.

6) The lawn mower.

Day 13

1) Lateral squat.

2) Steps.

3) Waist twist.

4) The bike.

5) Circles in the air.

6) Stretching with the door handle.

Day 14

1) Squats.

2) Backward leg elevation.

3) Inverse abdominals.

4) Half push ups.

5) Arms flexions using a chair.

6) Push ups against the wall.


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