Tone Zone

Tone Zone

Take a giant step back with your right leg, landing with toes turned out. Sink into a lunge until left thigh is parallel to floor, then lower the dumbbells and your torso until the weights are on either side of your left ankle. Click for next step.

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Tone Zone

Straighten left leg without locking your knee and stand up, bringing your right leg forward so your legs are together. At the same time, press the dumbbells overhead with your palms facing each other. That’s one rep. Do 12 to 15 reps, then repeat on other side. That’s one set. Do two sets, resting for 30 seconds between set.

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PLANK WITH FRONT RAISE Works: shoulders and core

Grab a pair of 2 to 4kg dumbbells and get in plank position with your hands on the weights directly below your shoulders and your palms facing each other. Click for next step.

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Tone Zone

Brace your abs and, keeping your left arm straight, raise it in front of you to shoulder height. Return to plank, then repeat with your right arm. That’s one rep; do 12 to 15. Complete three sets, resting for 30 seconds between sets.

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SUMO SQUAT AND CRUNCH Works: arms, core and entire lower body

Standing with legs wider than shoulder-width apart, hold a medicine ball in front of you. Squat until your thighs are almost parallel to floor. Click for next step.

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Tone Zone

Keeping right knee bent and rotating the hip so your inner thigh faces forward, stand up on your left leg and lift your right leg out until your knee is past your hip. At the same time, circle the ball clockwise until it’s above your right shoulder and crunch your upper body to the right. Return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three, resting for 30 seconds between sets.

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TAKE A WALK Works: triceps and core

Place a Bosu on the floor and sit on the dome’s centre. Place your palms on the ball alongside your hips with your fingertips facing forward, and place your heels on the floor about 50cm from the base of the Bosu. Straighten your arms and lift your hips off the ball. Click for next step.

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Tone Zone

Lift both your right hand and your left foot a few centimetres. Hold for one second, then lower and repeat with the other hand and foot. That’s one rep. Do three sets of 15 to 20, resting for 30 seconds between sets.

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TEST THE WATER Works: biceps and entire lower body

Grab a pair of 3 to 5kg dumbbells and stand on a 30 to 60cm-high step with your feet together and your arms at your sides, palms facing forward. Lift your right foot off the bench . Click for next step.

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Tone Zone

Squat down about 10cm. Press back up and curl the dumbbells up to your shoulders. That’s one rep. Do three sets of 12 to 15, then repeat on the other side. Rest for 30 seconds between sets.

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UNILATERAL DEADLIFT WITH ARM ROW Works: core, back, glutes and hamstrings

Grab a pair of 3 to 6kg dumbbells and stand with your arms at your sides. Place your right toe on the floor about 50cm behind you.

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Tone Zone

Bend forward from the hips. Keeping your right leg straight, raise it off the floor until your body forms a T shape and your arms hang straight down from your shoulders.

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Tone Zone

Row the dumbbells toward your ribs until your elbows pass your torso. Lower the dumbbells and return to start. That’s one rep. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do two, resting for 30 seconds between sets.

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