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1 month body toning program

6/6/2020

At home Body Toning Program

I'm starting a mini program to tone up my new lockdown body. I've gained some weight and I would like to keep it however I'd like to work on redistribution of this weight. The program below is a personal program to tone up but I'd love it to be a group experience.

Save the chart below, have a look at the visual aids if you aren't familiar with any of the movements and if you share on social media, Facebook, Twitter, Instagram, tag @kalnicfit. Join Kalnic live of Instagram and we can workout together!

Monday: Leg day

Body weight deadlift

Bulgarian split squat

180 Squat jumps

Reverse fire hydrant and side knee tuck

Standing side leg raises

Pulse squats

Tuesday: Upper body

Plank taps

Push-ups

Lying W's

Bent lateral dumbbell raise

Tricep dips

Shoulder press

Wednesday: Abs

Reverse crunch

Butterfly sit-ups

Cross crunch

Russian Twists

Side plank

Lat. Plank foot tap

Thursday: Full body

Bear crawl

Push-off lunge

Sit-up with punches

Froggers

Jackknife get-ups

Push-up twist

Friday: Stretching

Downward dog

Cobra to Child's pose

Cat pose

Standing oblique stretch

Triceps stretch

Seated twist

Standing quad stretch

Lunging Hip flexor stretch

Rhomboid stretch

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8 Different ways to do Push-Ups

4/26/2020

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Different ways to do Push-Ups

It's not uncommon to have a love-hate relationship with push-ups. This classic movement is great for the upper body. You get to work on a variety of muscle groups, build your strength and tone your upper body too. Check out the different ways you can do a push-up below.

.1 Standard Push-up

2. Diamond Push-up

3. T Push-up

4. Knee Push-up

5. Push-up Twist

6. Box Push-up

7. Close hand Push-up

8. Wide arm Push-Up

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14 Different ways to do Squats

4/25/2020

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Different ways to do Squats

Who doesn't love a classic squat? Squats are a great lower body workout. This movement works on multiple different muscle groups in your legs, done right, they can also help with your back and core. Below are 14 different Squat variations you can do as part of your home workout or in the gym.

1. Standard Squats

2. Air Squats

3. Squat Jacks

4. 180 Squat Jump

5. Pulse Squats

6. Box Squats

7. Jump Squats

8. Sumo Squats

9. Surrenders

10. Sumo Squat Jump

11. Close leg squat

12. Squat hops

13. Shuffle squat

14. Frog hop

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6 Different ways to do Sit-ups

4/25/2020

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6 Different ways to do Sit-ups

Looking to keep your workout routine interesting? Well you've come to the right place!

Here is a list of different ways you can spice up your core workout routine through incorporating various styles of Sit-ups. This movement is great for building strength and toning your core. The different variations will engage different/more muscles in you core as compared to the standard sit-up movement therefore allowing you to develop your muscles better.

Check out the different ways you can do this exercise below.

1. Standard Sit-ups