Do You Wanna Learn Some Awesome Workout Routines For Toning?

Exercise 1 - Super Ab Bench Exercise

Works the: ABDOMINALS

This exercise uses our special home made ab bench. This is one of the best ab exercises of all time. The steeper the bench, the more difficult this exercise becomes. If you haven't built one of these yet you can just lie flat on your back and do the same movement. It's a little easier but it's perfect if you aren't strong enough yet.

1. Make yourself an ab bench.
2. Lie flat on the bench.
3. Raise your feet above the bench.
4. This is the start position.
5. Quickly raise your legs to just above your arms.
6. Without delay, lower them again to the start position.
7. Repeat instantly.

Exercise 2 - Side Ways Sit Ups

Works the: OBLIQUES

If you don't have a swiss ball then you can get into a similar position on the floor. Hook your feet under a couch. This isn't quite as effective as a swiss ball, but it's still good.

1. Get your swiss ball.
2. Set is up as seen in the example of this exercise.
3. Do 10-20 reps, or as many as you can manage.
4. Rest for 30 seconds and change sides.
5. This is one set.
6. In total do 3-4 sets.

Exercise 3 - Lower Back Exercise

Works the: Lower back

If you don't have a swiss ball then you can get into a similar position on the floor. Hook your feet under a couch. This isn't quite as effective as a swiss ball, but is still good.

1. Get your swiss ball.
2. Set is up as seen in the example of this exercise.
3. Do 10-20 reps, or as many as you can manage.
4. Rest for 30 seconds between sets.
5. In total do 3-4 Sets.

Exercise 4 - Good Old Sit Ups!

Works the: ABDOMINALS

If you don't have a swiss ball then you can get into a similar position on the floor. Put your feet up onto your bed or couch. Carry on as in the directions.

1. Get onto your mat.
2. Rest your legs on a chair or a swiss ball.
3. Do 15-30 reps, or as many as you can manage.
4. Rest for 40 seconds and do another set.
5. In total do 3-4 Sets.

Exercise 5 - The Killer Twists

Works the: OBLIQUES AND BUTT!

This is an awesome exercise. it really does a good job of targeting multiple areas. Great news for those of you who hatte to waste time!

1. Get yourself a weight - a medicine ball or milk dumbottle will do the job.
2. Stand with your legs just wider than shoulder width apart.
3. Face your body towards one side and hold the weight above your head.
4. This is the starting position.
5. Lower the weight and turn your body towards the other side.
6. Bend at your knees and crouch down towards the floor.
7. Remember to keep a controlled movement.
8. Slowly move back to the start position.
9. Repeat.
10. Do 10-20 reps, or as many as you can manage.
11. Change sides.
12. Rest for 30 seconds between sets.
13. In total do 2-4 Sets.

Exercise 6 - Swiss Ball Butt Busters

Works the: BUTT AND HAMSTRINGS!

If you don't have a swiss ball then you can get into a similar position as in the first picture. Put your feet up on a bed or couch. Hold this for as long as you can. Do 3-4 sets.

1. Lie on the ground with your feet up on a swiss ball.
2. Raise your hips so that you have a straight back.
3. This is the start position.
4. Bend your knees to 90 degrees, hold for a second.
5. Straighten them.
6. Do 8-16 reps.
7. Do about 2-4 sets, depending on where you're at.

Exercise 7 - Single Leg Calf Raises

Works the: CALVES

These exercises are great for building calf muscles. If you aren't strong enough yet, don't worry about holding the weight.

1. Find a step of some kind and something nearby. eg a chair to hold onto.
2. Hold a weight in one hand.
3. Set yourself up as shown in the pictures.
4. Lift up onto your tip toes and tense your calf muscle.
5. Hold for about 1 second.
6. Lower your heel below the edge of the step.
7. Do about 10-20 reps on each leg.
8. Try to do 2-4 sets.

Exercise 8 - Lunge Jumps

Works the: THIGHS AND CALVES

Our workout routines for toning wouldn't be the same without this one! Lunge jumps work your calves and thighs. They're also great for getting your heart rate up which we all know is great for fat loss.

1. Start off in the lunge position.
2. Push up and leap into the air.
3. While you're in the air change your legs. ie: front to back.
4. Land again in the squat position.
5. Repeat immediately.
6. Do about 20 reps, or as many as you can manage.
7. Aim at doing 3-4 sets.

Exercise 9 - Medicine Ball Throws

Works the: ARMS

1. This exercise needs a medicine ball - if you don't have one, make sure that you find a weight that will be safe to throw.
2. Get into the position shown in the pictures.
3. Throw that ball as high as you can.
4. Make sure its controlled though - you don't want it coming down on your face!
5. Do this until your arms are tired.
6. Repeat 3-4 times.

Exercise 1 - Swiss Ball Thigh Dips

Works the: THIGHS and HAMSTRINGS

If you think you're not strong enough yet, you can do these without the milk dumbottles. If you don't have a swiss ball yet, do these against a smooth wall and use a towel on your back to help you slide up and down.

1. Find a wall to press against.
2. Hold a dumbottle in each hand.
3. Sandwich a swiss ball between you and the wall.
4. Put your feet about an arms length in front of your body.
5. Bend your knees to 90 degrees and roll the ball down the wall.
6. Raise back up to starting position.
7. Repeat

Exercise 2 - Medicine Ball Squat Jumps

Works the: THIGHS and CALVES

This exercise is pretty tough. Please excuse Shaye's facial expression. Hopefully you won't look as scary as her when you do these! If you don't have a medicine ball, use some other form of weight, or none at all.

1. Get into the squat position.
2. Hold a medicine ball in front of you. (Optional)
3. Spring yourself as high as you can into the air.
4. Land in the squat potion.
5. Hold for about 1 second.
6. Repeat.

Exercise 3 - Swiss Ball Leg Lifts

Works the: CORE

If you don't have a swiss ball yet, do these with heavy shoes on. If your abs are weak, you may need to do them without a weight.

1. Get a swiss ball.
2. Lie on your back with the swiss ball in between your legs.
3. Lift the swiss ball up.
4. Lower it down.
5. Repeat.

Exercise 4 - Dumbottle Presses

Works the: CHEST and ARMS

You can either use dumbottles or dumbbells for this. This is a chest and arm exercise.

1. Find somewhere to lie down on your back.
2. Get two dumbbells or dumbottles.
3. Hold one in each hand above your chest.
4. Make sure your elbows are at 90 degree angles.
5. Extend your arms out straight.
6. Lower the bottles back down to the start position.
7. Repeat.

Exercise 5 - Dumbbell Side Dips

Works the: OBLIQUES

Another great one for targeting your obliques! Now there's definitely no excuse to be carrying that 'muffin effect' which hangs over you pants! If you don't have weights yet, use heavy stones or make yourself some milk dumbottles.

1. Find a weight to hold in each hand.
2. Stand up straight with your feet about shoulder width apart.
3. Bend your body whilst lowering one weight closer to the floor.
4. Go as far as you can.
5. In a controlled motion, raise up again.
6. Do this on the other side.
7. Repeat the whole exercise.
8. Do 10-20 reps

Exercise 6 - Super Mans

Works the: BACK

This is a really great exercise for toning the lower back. Make sure you focus on keeping the correct technique.

1. Lie on your tummy
2. Raise one leg and the opposite arm
3. make sure you don't twist at the hips.
4. Clench your butt if you are wanting to work your glutes as well.
5. Lower your arm and leg to the ground and repeat with the other side.
6. Do between 10-20