Hola Friends! It’s Body weight workout plan for full body toning. You must follow this workout plan properly for 6-8 weeks for getting good results.When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.

Make Sure You have done 10-15 minute Warm up before start your workout, Watch How to warm up Click Here: Body Weight Warm-Up. Cool-Down: Also do Cool down after workout, Please watch the video of how to do cool down click Here: Body Weight Cool Down.

Important Note:

  • Must follow this workout plan with right diet macros according your need.
  • Your Require Dumbbell & Mat for this body weight workout plan.
  • Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition

Body-Part Splits in this Workout:

• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Whole Body Dumbbell Workout at Home
• Day 4: Rest
• Day 5: Core
• Day 6: Whole Body Dumbbell Workout at Home
• Day 7: Rest

Note – Click on Any Exercise Name you can get the full guide video.

Day 1 Monday: Upper & Lower Body

Exercises:

1. Walk Down to Push ups
Sets 4 Reps 12 Rest 1 Min
2. Pike Push Ups
Sets 4 Reps 12 Rest 1 Min
3. Side to Side leg Squat
Sets 3 Reps 12 Rest 1 Min
4. Spartan Push ups
Sets 3 Reps 12 Rest 1 Min
5. Alternating Jump Lunges
Sets 3 Reps 12 Rest 1 Min
Swimming Exercise
Sets 3 Reps 12 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. Bend knee Windshield Wiper
Sets 4 Reps 12 Rest 1 Min
2. Elbow Side Plank with Leg Raise
Sets 4 Reps 12 Rest 1 Min
3. Fire Hydrant
Sets 3 Reps 12 Rest 1 Min
4. Heel Taps
Sets 3 Reps 12 Rest 1 Min
5. Leg Raise Circle
Sets 3 Reps 12 Rest 1 Min
6. Lying Opposite Toe touch
Sets 3 Reps 12 Rest 1 Min

Day 3 Wednesday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets 3 Reps 12 Rest 1 Min
2. Dumbbell Standing Shoulder Press !
Sets 2 Reps 12 Rest 1 Min
3. Bent Over Two Dumbbell Row !
Sets 3 Reps 12 Rest 1 Min
4. Dumbbell Standing triceps Extension
Sets 3 Reps 12 Rest 1 Min
5. Dumbbell Standing Biceps Curl
Sets 3 Reps 12 Rest 1 Min
6. Standing Squat with weights
Sets 3 Reps 12 Rest 1 Min
7. Standing Calf raise with dumbbell
Sets 2 Reps 12 Rest 1 Min
8. Stiff leg hamstring Dead lift with Dumbbell
Sets 2 Reps 12 Rest 1 Min
9. Dumbbell Side Bend
Sets 2 Reps 12 Rest 1 Min
10. Standing Dumbbell Upright Row
Sets 3 Reps 12 Rest 1 Min

Day 4 Thursday: Rest

Resting is just as important as working out because it’s an equal part of the total process required to build strength, endurance, and muscle. “Working out, especially resistance training, breaks your body tissues down. Rest days allow your muscles, nerves, bones, and connective tissue time to rebuild. Means Having a day to pause will help build your muscles. Muscles and metabolism go hand in hand for weight loss as more muscles equals a higher metabolism. A higher metabolism means you will be burning fat, even when you are sitting down! Now that’s why rest days are important for weight loss.

Day 5 Friday: Core

Exercises:

1. Opposite Arm and Leg Raise
Sets 4 Reps 12 Rest 1 Min
2. Plank Jacks
Sets 4 Reps 12 Rest 1 Min
3. Plank Hops
Sets 3 Reps 12 Rest 1 Min
4. Wide Mountain Climbers !
Sets 3 Reps 12 Rest 1 Min
5. One Leg Shoulder Bridge
Sets 3 Reps 12 Rest 1 Min
On Mat Feet together Leg raise
Sets 3 Reps 12 Rest 1 Min

Day 6 Saturday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets 3 Reps 12 Rest 1 Min
2. Dumbbell Standing Shoulder Press !
Sets 2 Reps 12 Rest 1 Min
3. Bent Over Two Dumbbell Row !
Sets 3 Reps 12 Rest 1 Min
4. Dumbbell Standing triceps Extension
Sets 3 Reps 12 Rest 1 Min
5. Dumbbell Standing Biceps Curl
Sets 3 Reps 12 Rest 1 Min
6. Standing Squat with weights
Sets 3 Reps 12 Rest 1 Min
7. Standing Calf raise with dumbbell
Sets 2 Reps 12 Rest 1 Min
8. Stiff leg hamstring Dead lift with Dumbbell
Sets 2 Reps 12 Rest 1 Min
9. Dumbbell Side Bend
Sets 2 Reps 12 Rest 1 Min
10. Standing Dumbbell Upright Row
Sets 3 Reps 12 Rest 1 Min

Day 7 Sunday: Rest

Rest For Recovery – Must follow this workout for minimum 8 Week.

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Disclaimer:

We serve as coaches, mentors, and guides who help you reach your health, fitness, and wellness goals. Each individual’s health, fitness, and nutrition success depends on his or her background, dedication, desire, and motivation. The information we provide is based on our personal experience as a Fitness Trainer & Nutritionist. So You must consult with your physician before following any training or diet plans on this website. Because all individuals are different so as their medical and training history & the same way they need personalized diet and training plan according to their specific needs.