Why waste hours toiling away on one little muscle at a time when you can target three in one workout with just 9 exercises? Make these multi-tasking exercises to tone arms and legs and abs a mainstay of your workout: Each one simultaneously hits your arms, abs, and legs, so you’ll get total-body results in a fraction of the workout time.
We have a to-do list. In fact, some of us have a to-do list for our to-do list…and a calendar that shows alarms for said to-do lists. But when we’re busy and trying to sort it all out, exercise is the first thing to fall out of its designated slot. The truth is, it deserves its very own calendar — one that can hardly be messed up.
This challenging (but totally achievable) plan, focuses on fatiguing specific muscle groups, breaking down their fibres, and giving them time to regrow stronger and leaner. That’s when you can see sculpting start to happen pretty quickly.
And those big results? They’re yours without a fancy gym membership, expensive equipment, or co-opting your precious schedule. You bring the commitment and drive, and we’ve got the how-to.
Bicycle Crunches: 3 Sets of 25
Time to work on those abdominals! Start out your ab workout with bicycle crunches to strengthen your core.
- Lie flat on the floor with your lower back pressed to the ground.
- Place your hands behind your head and keep your knees in towards your chest as you lift your shoulders off the ground.
- Straighten your right leg and keep it slightly raised above the ground as you turn your upper body to the left.
- Bring your right elbow in towards the left knee.
- Switch sides and repeat this motion.
Plank Taps: 3 Sets of 25
Next, intensify your ab workout by toning your core and shoulders with plank taps.
- Begin in a plank position.
- Keep your hips and shoulders square to the ground and your back straight. Try to keep to still.
- Lift your left hand off the ground to tap your right shoulder then place it back on the ground.
- Lift your right hand off the ground to tap your left shoulder then place it back on the ground.
- Repeat until 25 total repetitions have been reached!
- The most important thing to remember in this exercise is to engage your core and try not to let your hips dip from side to side.
- Keep them square with your shoulders.
Reverse Crunches: 3 Sets of 25
To finish your ab workout, keep those core muscles active with reverse crunches.
- Lie on the floor with your legs straight in front of you. Stretch out your arms beside you to support yourself as you lift off.
- Bend your knees and lift your feet. Your legs should create a 90-degree angle.
- Keep your feet together.
- Inhale and pull your legs toward your chest, keeping your abs active.
- Rock your knees toward your face and point your feet toward the ceiling.
- Exhale and lower your legs back to starting position.
Related article: Attack Your Abs From All Angles With This At Home Circuit Workout
Elbows-In Push-Ups: 3 Sets of 25
Start working out your arms with the correct type of push-up! Elbows-in push-ups will give you defined arms, a strong chest, and toned shoulders while reducing the chance of serious injury.
- Get into a high plank position. Keep your back straight and place your hands firmly on the ground beneath your shoulders.
- Lower your body to the floor still keeping your back flat and your elbows firmly beside your torso.
- Push back up and repeat.
Related article: The Speedy Workout for Knockout Arms and Shoulders With 5 Exercises
Tricep Dips: 3 Sets of 15
Next, work out your triceps to easily tone your arms with triceps dips. You can do this workout routine with a bench or a chair.
- Position your hands shoulder-width apart on a securely placed chair or bench.
- Sit in front of the chair or bench on the ground with your legs extended in front of you
- Slightly straighten your arms as your lift your body off the ground.
- Slowly lower your body back down to the ground until your shoulder joints are below your elbows.
Burpee with Push-Up: 3 Sets of 10
For the last leg of your workout, do sets of burpees with push-ups for some intense arm toning.
- Bend over or squat down and place your hands on the floor in front of you outside your feet.
- Jump both feet back into a plank position.
- Do a push-up with your chest just barely touching the floor.
- Push-up to return to a plank position.
- Jump your feet in towards your hands and step into a jump with your arms reaching out overhead.
- Squat down and repeat.
Lunges: 3 Sets of 25
Start out your leg routine with lunges to get those leg muscles stretched out! Lunges are a good for strengthening and sculpting your quadriceps, glutes, and hamstrings.
- For a proper lunge, first stand with your upper body straight with your shoulders back.
- Position your chin up and pick a point to stare at in front of you and engage your core as you step forward with one leg.
- Lower your hips until both knees are bent at a 90-degree angle and make sure your knee doesn’t touch the floor and your front knee is positioned above your ankle.
- Keep the weight in your heels as you rise up to the starting position.
- Repeat with the opposite leg forward.
- Continue to switch back and fourth between legs until 25 total reps have been completed.
Cossack Squats: 3 Sets of 20
Next, work your inner leg muscles, glutes, and groin muscles with Cossack squats for more intense leg toning.
- Begin with a wide stance.
- Keep your right foot flat on the ground and your hip and knee aligned over top.
- Point your left toe upward with the heel down and rotate your left knee straight up.
- Sit down into your hips and keep your back flat.
- Push up to a standing position using your legs as you move to repeat the workout on your left side.
Jump Squats: 3 Sets of 20
Lastly, elevate the intensity of your leg routine with jump squats to condition your leg muscles and joints.
- Get into a normal standing position with your feet parallel and your body facing forward.
- Your feet should be positioned under your shoulders.
- Slide your toes a couple inches apart and turn them slightly outward.
- Lower into a squat by moving your hips back and down and bending your knees.
- Keep your arms at your sides for support
- Jump as forcefully and high as you can while reaching your arms above your head.
- The balls in your feet should be the last part of your body to leave the ground.
- Land feet first and bend your knees to brace the impact.
- Try to land as softly and smoothly as possible before jumping again.