A full week of sculpting workouts for a total-body tune up. Each day is dedicated to a different body area to Tone and Tighten your legs, chest, butt, abs, arms, and back. Do these right at home and you’ll define all the major muscles in your body with this weekly workout plan.
Total-Body Tune Up
- Day One- Dumbbell Leg Workout
- Day Two- Chest Workout
- Day Three- Burn Your Butt Off Workout
- Day Four- Ultimate Plank Workout
- Day Five- Eliminate Jiggly Arms Workout
- Day Six- Sculpted Back Workout
Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.
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One of the most-effective ways to see results is to add variety to your workouts and constantly change up different variables.
Challenge yourself this week. This total-body tune up is what you need to take it to the next level.
This week we’ll pick one different body area on each of 6 days and work on increasing muscle tone and strength as part of our “Weekly Workout Plan“.
This is going to be a killer week of workouts, but I promise you’ll love the results. Here we go.
Looking to take your results to the next level but lacking the time to do so?
I’ve got the answer for you.
The “30 For 30 Workout Series” ebook.
30 Complete workouts you can do at home that take 30 minutes or less to complete.
CLICK HERE for more information
WHY IS IT IMPORTANT TO SWITCH UP YOUR WORKOUT PLAN?
You should be switching your workout routine about every 4 to 6 weeks so you can continue to get stronger and see results. If you don’t vary your workouts, your body may adapt and stop improving.
It’s important to find some exercises that you love and then to switch it up every once in a while so that you don’t hit a plateau and stop progressing. Give your body a new challenge every month or so.
Regularly change up your workout plan, and you will challenge your body in a way that it isn’t used to. Your body will have to work harder to adjust to the new exercises which means you’ll be burning more calories. This can help you in your weight loss goals.
If you appropriately change your workout routine, you’ll also benefit by preventing overuse injuries, building new muscles, and enjoy trying new things to prevent workout boredom.
This total body tune-up weekly workout routine is a great example of a good balance, by taking one day each to work on legs, arms, abs, butt, shoulders, and back.
HOW MANY DAYS SHOULD YOU REST IN BETWEEN WORKOUTS?
Rest is just as important as the number of reps you are doing in the gym.
How many rest days do your muscles actually need? Muscles do need a certain amount of rest after tough workouts in order to grow stronger and bigger (and remember you’ll also need to consume adequate protein throughout the day after a workout to build lean muscle).
There really isn’t a one-size-fits-all answer for rest days. It depends on the types and intensity of workouts you are doing, and how fit you are.
Typically about one to two rest days are appropriate in between vigorous strength training sessions. And remember, “rest days” don’t necessarily mean sitting at home on the couch, you can do alternate fitness activities including working different body areas on subsequent days.
With all the mixed research, what we know is that some amount of rest is crucial in your exercise routine to enhance muscle growth and prevent over-training.
And now let’s get started with the workout plan. Each day is dedicated to a new body area. Simply click on the links below to be taken to that individual workout of the day for the steps and instructions.
The Workouts
Day One
- 5 amazing dumbbell leg exercises to carve, sculpt, and ultimately Tone and Tighten the lower extremities. This dumbbell leg workout only takes 30 minutes and can be done at home.
Day Two
- Time for chest day. Get a stronger upper body with this chest workout. 5 exercises for a firmer, tighter chest. Variations of push-ups, dips and more for a defined and stronger upper body.
Day Three
- Burn 100 calories in 10 minutes with this fat-shredding workout focused on butt exercises. 10 killer exercises that you’ll do for 1 minute each to tone and tighten your butt.
Day Four
- The best plank workout to carve your stomach and reveal your six-pack. This ultimate plank workout covers sixteen 30-second plank holds resulting in 8 straight minutes of gut-wrenching moves. All the plank variations are covered in one workout. You’ll be feeling this one for days.
Day Five
- One of the best workouts to tone your arms, add some definition, and eliminate arm jiggle forever. This arm day is comprised of 6 of the best arm-toning exercises. You’ll be alternating sets of biceps and triceps exercises for a killer arm workout.
Day Six
- 6 of the best bodyweight exercises you can do at home to sculpt and strengthen the muscles in your back. This awesome back workout focuses on the upper, middle, and lower back muscles all with zero equipment required.
Great job this week.
I even have a Post-Workout Cool Down Stretching Routine for you.
Interested in more weekly workout plans?
Perhaps you’re looking for something a little more difficult? Check out T&T’s “8-Week Advanced Workout Guide”
As the encore to the Beginner plan, this one takes your results to a whole new level. Over 75 workouts to push you harder and yield incredible outcomes. Learn more here.
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Have a question that I can help you out with? Some of the best posts on T&T are direct answers to your questions. Leave me a comment below or email me at TonandTightenFitness{at}gmail.com
Make it happen,
Jared
