Full body TONE anyone?! Achieve that full body slimmed down look with this TONE and BUILD HEAD to TOE Circuit Workout! Add this to your daily routine and do for 14 Days to start seeing results! Want that extra motivation and longer daily workouts? Download the BTES APP for FREE and become a VIP Member!
Total-Body Benefits of the TONE and BUILD HEAD to TOE Circuit Workout!
Moving Your Body : Moving our bodies daily is vital for our mental health, our strength and for healthy skin. By getting ourselves moving a little more each day we are helping our bodies and minds function at their best. By moving, you are strengthening your muscles, which improves stability, balance and coordination. Don't forget, stretching helps maintain your muscle health as well. By being aware of how you move, you can increase coordination and balance, be mindful of the positioning of your joints and relax. Moving your body gets your heart beating and your blood flowing. By increasing blood flow, exercise helps nourish skin cells and keep them vital. In addition to providing oxygen, blood flow also helps carry away waste products, which is essential for your own personal health and well being.
It can also boost your mood and help you sleep better, two major factors for determining your mental wellbeing. If you're someone who cringes at the thought of exercising every day, don't worry! It releases endorphins and helps relieve stress! It also allows us to take a break from everyday challenges and responsibilities.
Motivation & Mindset : During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression. Help keep your thinking, learning and your judgment skills sharp as you age. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. When your heart and lungs work more efficiently, you have more energy to go about your day. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.
Exercise is a simple way to boost your confidence and improve your self-esteem while also reducing stress. Many skin conditions can be exacerbated by stress, so blowing off some steam through exercise can help keep these conditions at bay! Exercise can help provide sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally sharp for tasks at hand. Exercise also stimulates the growth of new brain cells!
Why is it so important to Show Up?
Showing up every day means you have passion and focus.
Showing up really means to be present in more than one way. It's about appearing consistently for things that matter.
Showing up everyday is about consistently pushing to get better so you can look back each year on the measurable growth and great results you have achieved!
TONE and BUILD HEAD to TOE Circuit Workout! What are we doing in today's workout?!
With all of these exercise you will need to start on your feet and we are going to work that body all the way up!
Round Kick to Squat Jump : Take your leg out into a round kick and then into a squat position. Hold your hands together and central to your body. Really stretch those legs out as you make the round-controlled movements. Inhale in and exhale out. Give yourself a smile!
Split Lunge Pulse with Heel Raise L & R : Take your body into a nice wide lunge and then pulse. Lift up on your heel, keep your chest lifted and pull your core in tight. Squeeze those glutes and your quads should feel on fire! With your back foot on tip toes and your front foot pushing your heel into the mat really give this exercise some strength! Bring your heel up higher each time, then shake out and change to the other side with a 15 second rest in between! Pull your core in each time as you come up onto the ball of your foot. Get down a bit lower each and every time! Tell yourself I Can Feel The Burn!
Alt Squat to Side Crunch : Bring your hands up to your head and take your body into a narrow squat. Crunch as you move down! Bring your knee up to touch your elbow and keep repeating. Keep your elbows out to the side, nice and wide. Keep the momentum going and take a big breath in and exhale out.
Prayer Pulses : Contract your chest muscles while pressing each hand into the other. Slowly raise your hands overhead. Pause and return slowly to the start position while maintaining a strong contraction and complete control. Brace through your core throughout and maintain control and stability of both arms. With your elbows together and your hands facing upwards, pulse up and down for 40 seconds. The goal with this exercise is to really focus the BURN in those arms. Squeeze your elbows together and keep your arms lifted. Feel the pull in your shoulder as you continue to work through this great Prayer Pulse position!
Tricep Extensions : Move into a forward facing position with your legs slightly apart. Pull your arms out and position them straight behind your body. Bend your knees, squeeze and push those arms out behind you. Move your arms up and down behind your back and then bring them back down in line with the side of your body. Lean forward and keep smiling, keep moving and ask yourself 'what am I made of?'
90 Degree Shoulder Circles : Bring your arms out to the side and lifted high in a 90 degree position. Relax your hands and squeeze your glutes to protect your lower back. Keep your arms lifted as you move backwards in a circle position. Squeeze those shoulders in tight and lift those arms up high and gently release. This exercise really gets your blood moving and can help to build muscle tone in your shoulders, triceps, and biceps. Shoulder circles are an easy exercise and really targets your triceps, back, biceps and shoulders. Practising it daily will reduce arm fat, as well as tone your muscles!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Another great Full Body workout to try is the Full Body Fat Burn Cardio Workout! This NO JUMPING WORKOUT is perfect for you! Give this full body Cardio Blast a go!
Leave your comments below, let me know what workouts you want to see next!