The 5-Move Workout That Tones Your Entire Body

The 5-Move Workout That Tones Your Entire Body

Quick question for you: Do you want to put more love into each muscle group when you exercise? We hope you said, "Yes, please!"

The strength workout below helps you get more bang for your sweat-session buck by hitting your entire body in a simple, foundational way. These five moves cover all your bases in terms of both movement patterns and muscle groups.

Complete three sets of the exercise sequence, taking a 30-second break in between sets. Perform all exercises with the following rep scheme: 15 reps for the first set, 12 reps for the second set, and 10 reps for the third set. Increase your weight load as you move to each new set.

Browse the full sequence in the pin-able graphic below, then keep scrolling down for step-by-step move instructions.

Take a loaded or unloaded barbell, and roll it against your shins. Bend at your hips and knees, and grab the bar with an overhand grip, your hands just wider than shoulder-width (A). Maintain a slight arc in your lower back with abs braced. Pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement (B). Lower the bar to the floor, keeping it as close to your body as possible. That's one rep.

Get in plank position with your hands directly below your outer shoulders (A). Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Keep your shoulders rolled back and down (B). Push back up to the starting position. That's one rep. To make the move easier, lower your knees to the ground.

Grab a barbell with an overhand grip, your hands about shoulder-width apart. Hold the bar at arm's length, and then bend at your hips and lower your torso until it’s almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched (A). Squeeze your shoulder blades together, and pull the bar up to your upper abs (B). Pause, then return the bar back to the starting position. That's one rep.

Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder-width apart (A). Press the weight straight overhead so that your arms are almost fully extended and next to your ears. The barbell should end directly over your head (B). Hold for a second, then bring it down in front of your shoulders. That's one rep.

Sit on the floor with your knees bent and your feet flat on the floor. Hold a weight plate (or medicine ball or dumbbell) tight against your chest. (Five to eight pounds is a good place to start!) (A) Contract your abs, raise your head and shoulders, and crunch your rib cage toward your pelvis (B). Exhale as you crunch. Pause and squeeze your muscles for two seconds, then slowly return to the starting position. That's one rep.

Exercise how-tos adapted from The Women's Health Big Book of Abs, The Women's Health Big Book of Exercises, and womenshealthmag.com (Tricep Pushup, Military Press, and Weighted Crunch). For even more moves, get The Women's Health Big Book of Abs and The Women's Health Big Book of Exercises today!

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Holly Perkins is a certified strength and conditioning specialist who holds a degree in exercise physiology. She is on a mission to match the number of women to the number of men in weight rooms around the world. Holly created the Women’s Strength Nation movement to help women uncover their personal strength through the development of their physical strength.

More from Women's Health:

The Short-on-Time, High-on-Intensity Workout

The How-Fit-Are-You? Workout

6 Trainers' Favorite Exercises for Stronger, Sculpted Arms

Original article and pictures take www.womenshealthmag.com site