Cut and tone fast

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How to target specific areas and have a toned body.

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We all have specific areas of the body that need targeting.

Total body conditioning is the best way to cut and tone effectively. To get a good overall body workout, you need to focus on specific areas to really feel the burn.

Legs

Cycling does wonders for the thighs and calves. Start your workout with four minutes of cycling at a relatively comfortably level where you can still feel the burn. This will be your warm up so it’s important you feel slightly fatigued afterwards.

Halfway through your workout head back over to the bike and complete five minutes of interval cycling – sprinting at 90-100% for 30 seconds with as much weight as you can handle. Afterwards take the weight off and recover for a good minute.

Froggy jumps are another way to focus on the hamstrings and quadriceps. Start by squatting as close to the ground as possible then swing your arms behind you to help propel yourself forwards as you jump upwards and forwards. Complete 10 of these with 20 seconds rest in between. 

Arms

Yoga is a great overall body toner and particularly good for toning the arms. Classic positions such as downward dog and the plank demand a lot of upper body strength which means you’ll be working your arms hard throughout the entire class. Unlike some other strength exercises, yoga gives you lean muscle definition as opposed to bulky definition.

This is because the movements in yoga require you to perform a mixture of stretches and strengthening exercises which balance your muscles, leaving you feeling strong and refreshed.

Swimming has been known to bulk the shoulders and the upper back, it’s also a relaxing way to gain strength in the arms whilst encouraging good breathing habits.

It’s a highly recommended cardio and strength exercise, and unless you’re training like a professional swimmer, you won’t bulk. Try 20 minutes of laps a few times a week for strong toned arms.

Butt

Squats are the fave when it comes to shaping a great ass; heighten the intensity of your squat session by adding some exercises that require both strength and balance.  Stand on a balancing board and do 15-20 squats 3 times over.

Balancing whilst strengthening places more demand on the muscles, which will encourage fat burning and a lot of toning.

Lunge jumps are difficult and painful – which is exactly why we love them. They work the legs and demand power from the glutes because of the explosive movements.

Similar to regular alternating lunges, lunge jumps require you to begin in the lunge position and then jump to switch the front leg. Start with 10 and work your way up to 15 or 20. They’re guaranteed to give you a great burn and even better results.

TIP: It’s important to ensure that you drink 2-3 L of water per day, especially when working out.

This will significantly help to flush out toxins in the body, promote circulation and aid in the overall toning process that’s about to begin.

BB Intern Lauren Walker

What’s your workout secret?

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Lauren Walker

CONTRIBUTOR

1 thought on “Cut and tone fast

  1. Judith says:

    Froggy jumps are my favourite ones because I couldn’t do them before:-)! Was really hard!
    Now I even add a push up at the end of the jump. Love it:-)

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