7-Day Total Tone Up

Bodyweight Walking Lunge strengthens the leg muscles as well as the core, hips, and glutes. It helps to increase flexibility and loosen up your hips and hamstrings. This can help improve posture and balance, which can be beneficial to athletes, casual exercisers, and fitness novices alike.

Incline Pushup works your chest muscles, shoulders, and triceps. Unlike traditional pushups, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout. Incline pushups are easier to perform than standard pushups.

General Plank is a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back.

Squat Thrusts target your triceps and pecs muscle while also activating lower body muscles like the hamstrings, quads, and glutes. This exercise is also very effective in fat burning,

Split Jacks is a total body, cardiovascular, plyometrics, and warm-up exercise that primarily targets the quads and, to a lesser degree, also targets the calves, glutes, groin, hamstrings, hip flexors, shoulders, and biceps.

Bicycle Crunch is the variations in bicycle crunches. This exercise works on both abs and obliques and also helps in toning the thighs and side abdominal muscles. Bicycle Crunch also improves core strength, stability, balance, and coordination.

Bear Crawl builds strength and power, boosts your metabolism, and fires up your cardio fitness. This exercise uses almost every muscle in the body, including the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Another great thing about bear crawls is that they provide a great mental challenge, as your brain focuses on maintaining balance while keeping all your limbs moving at once.

Serratus Shrug works for the muscles of the rib cage and chest. This workout is also effective in strengthening the entire shoulder region.

Ski Moguls is a good exercise to provide strength, power, and stability to the lower region of the body. This is also good exercise to provide cardiovascular endurance.

Pushup Plus effectively engages your serratus anterior – the vital muscle that helps move your shoulder blades.

Squat And Rear Lunge is an effective lower body exercise that explicitly targets glutes, hamstrings, and quads. It also provides stability and balance to the core.

Alternating Situp workout uses your body weight to strengthen and tone the core-stabilizing abdominal muscles. Situps work the rectus abdominis, transverse abdominis, and obliques in addition to your hip flexors, chest, and neck. This exercise promotes good posture by working your lower back and gluteal muscles.

3-way Plank is a calisthenics exercise that primarily targets the obliques and, to a lesser degree, also targets the abs, glutes, lower back, and shoulders. This easy-to-do exercise helps to strengthen the entire core and increase stability in the lower back.