Who doesn’t want to get that gym-ready body, we all want it, right? Why not start doing workouts at home with the aim of getting toned? It’s time to move up to an advanced level. Getting your body in shape is not easy, but it is not as impossible as many believe.
Of course, you must maintain a specific diet and have a workout routine that you follow every day to get results. You must know that this process cannot be rushed. Your muscles will build up slowly, and it is not a change you will see overnight, so you’ve to remain persistent.
The Workout Plan for a Perfectly Toned Body
To help you attain your dream body shape, we present exercises (which can easily be done at home) that you can carry out for a toned body. This routine will allow you to stay active while giving focus to each essential muscle. But prepare for some body aches! (It’s bound to have some drawbacks, guys). A bonus tip is to make elderberry a regular part of your diet if you want to shed excess pounds. You can simply take elderberry gummies.
Let’s start with our plan, shall we?
Warming Up
This is the step of any workout, basically. As your body is relaxed, starting with something like cardio will cause your muscles to ache very quickly. Learn to pace yourself. Plus, it raises your core body temperature, thus, improving your body movement and coordination. Here are some suggestions of what you can do for a body warm-up:
- Lifting your knees in an asynchronous motion
- Carry out heel digs for 45 to 60 seconds
- Bend your knees ten times
- Do ten hip rotations
- Twenty head rotations, slowly move your head in a 360-degree motion, relieves you of cavitation.
Day 1 – Arm Raises and Abdominal Stretches
Our focus starts with the arms and legs! Which you can work on without weights. For the arm workout, stand with your feet apart, having the exact distance between them as your shoulders. Using both hands, place them behind your back with palms facing forward. Raise and lower them while keeping your hips forward and spine straight.
For abdominal stretches, reach as high as your body allows while pushing your hips slightly forward. As you stretch, you’ll notice the stretch across your stomach. It helps to build up the chest and core strength.
Day 2 – Back and Shoulders
There are two exercises for this. The bending windmill stretch is the first. Start by bending forward. Remember to keep your back straight. Keep one arm and the other down, and twist your spine. It helps to strengthen back and shoulder muscles.
The other exercise is arching up—a simple yet effective exercise. Lie down on your stomach. Keep your arms at your sides. Now lift your head slowly and begin to arch your back up and away from the floor. If you’re afraid of banging your nose, keep a thin, soft pillow or sheet beneath your head. Now slowly lower your back.
Day 3 – Cardio
The most obvious is the pushup. Do a set of twelve three times. If you struggle with actual pushups, then perhaps you can start with modified pushups for the first few weeks and then slowly shift to the actual ones.
Do the 180 jumps. Stand up, and jump as high as possible while turning your body in the other direction. Repeat. That counts as one rep. Do at least 10 of these.
Day 4 – Legs
Do a set of lunges. They will lend strength to your legs as well as the gluteus maximus. They help burn the fat in the thighs and around the hips, allowing the leaner muscle to come through. This exercise also improves balance and improves your body coordination.
Add squats in the mix, do 10 reps of lunges, then squats. Once you are used to these, add a set of dumbbell rows. Use a moderate weight for them. All of these aid in strengthening lower body muscles while improving flexibility.
Before We Part!
This workout routine will help you achieve your goal more quickly if you follow it correctly. Targeting a specific muscle on different days is beneficial, so other muscles can relax and recover. Therefore, it is the most effective way to exercise. However, to maintain your muscle mass, focus on your diet too. Eating berries such as black elderberry is really good as there are numerous elderberry uses that can be beneficial for you. Is there anything holding you back now? Let’s go!