Simply Tone Guide
The “nothing too crazy” plan
Not every fitness goal needs to be about losing or gain weight. Toning what you have for more muscle definition, lift, and shape is a valid goal as well. This plan is designed with that goal in mind. Created with nothing too intense that would make you shed pounds you want to keep on, but challenging enough to burn fat that allows the muscles you do have to show a little more. With simply 20 minutes a day, gain a physique that looks effortlessly defined.
Plan Summary:
Workout Duration: 20 min for 5 days/week
Program Duration: 5 weeks
Resistance Level: Moderate. Use either your body weight or a kettlebell heavy enough for 10 reps.
Tips: Kettlebell exercises can be replaced with a pair of dumbbells instead, just make sure they are of moderate weight. Get a set of elastic loop resistance bands with varying resistance so that you can lower or increase the band weight for your needs. If you have hardwood floors, you can do the slider movements with socks on or with slider disks. For carpet, use slider disks only.
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Week 1
body weight week:
Stretch: Legs, arms, and back
Cardio: Jump rope for 1 min
Strength Circuit:
10 Banded Squats
20 Alternating Lunges, 10 each leg
1 min Plank
20 Lying Single Leg Drops, 10 each leg
Repeat 2x
Stretch: Legs, arms, and back
Follow for 4-5 days.
Week 2
kettlebell week:
Stretch: Legs, arms, and back
Cardio: Jump rope for 1 min
Strength Circuit:
10 Kettlebell Romanian Deadlifts
20 Kettlebell Curtsy Lunges, 10 each leg
1 min Cross-body Mountain Climbers
10 Sit-Ups
Repeat 2x
Stretch: Legs, arms, and back
Follow for 4-5 days.
Week 3
kettlebell & sliders week:
Stretch: Legs, arms, and back
Cardio: Jump rope for 1 min
Strength Circuit:
20 Kettlebell Slider Reverse Lunges, 10 each leg
10 Push-Ups
1 min Elevator Plank
10 Slider Knee Tucks
Repeat 2x
Stretch: Legs, arms, and back
Follow for 4-5 days
Week 4
kettlebell week:
Stretch: Legs and back
Cardio: Jump rope for 1 min
Strength Circuit:
20 Kettlebell Split Squats, 10 each leg
10 Kettlebell Jump Squats
1 min V Hold
20 Crossover Toe Touch Crunches, 10 each side
Repeat 2x
Stretch: Legs and back
Follow for 4-5 days.
Week 5
kettlebell and bands week:
Stretch: Legs, arms, and back
Cardio: Jump rope for 1 min
Strength Circuit:
20 Banded Standing Glute Kickbacks, 10 each leg
20 Banded Standing Hip Abductions, 10 each leg
20 Kettlebell Side Lunges, 10 each leg
30 sec Side Plank (Left Side)
30 sec Side Plank (Right Side)
10 Supermans
Repeat 2x
Stretch: Legs, arms, and back
Follow for 4-5 days.
If you enjoyed this workout, don’t forget to like, comment, and share below!
