Resistance bands
Most resistance bands, also called resistance tubes or exercise bands, are colour-coded according to tension level. Resistance bands are available from most health and fitness shops and online retailers. If you're just starting out, use a band with a medium tension.
You will need a resistance band (also called an exercise band) for some of the exercises. If you don't have one, you can use bottles of water or other weighted objects.
This toning exercise routine counts towards your recommended weekly activity target for strength.
Before you begin, warm up with this 6-minute warm-up. Afterwards, cool down with a 5-minute stretch.
The 3/4 press-up or full press-up – 2 sets of 12 to 15 repetitions (reps)
The 3/4 press-up
Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Rest your knees on the floor. Bend at your elbows, lowering your chest down, no lower than 2 inches from the floor. Push back up and repeat.
The full press-up
Place your hands underneath your shoulders with your arms fully extended, palms flat and fingers facing forward. Keep your legs straight and knees off the floor. Bend your arms at your elbows, lowering your chest until it is 2 inches above the floor and your elbows reach 90 degrees. Keep your back and legs straight at all times, as if your body was a plank. Try not to bend or arch your upper or lower back as you push up. Push back up and repeat.
Tricep dip – 2 sets of 12 to 15 reps
Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing towards your body. To begin, lift your hips off the floor. Now, slowly bend your elbows and lower your body close to the floor and slowly push back up, but don’t lock the elbows. For more of a challenge, rest hands on a stable bench or step.
Shoulder press – 2 sets of 12 to 24 reps
Place the resistance band under both feet, stand tall with your arms bent and by your sides, fists raised to shoulder level. Without lifting your shoulders, slowly extend your arms above your head until they come together, and then widen the hand grip as you return your arms to their starting position.
Shoulder press with lunge – 1 set of 12 to 24 reps on each side
Get into position by putting your right foot forward. Place the resistance band under the right foot and hold on to both ends. As you bend your legs to drop into a lunge, straighten your arms above your head as high as feels comfortable. Slowly return to the starting position and repeat.
Bicep curl – 2 sets of 12 to 24 reps
Standing tall with feet hip-width apart, place the resistance band under one foot, or two for more of a challenge. Keep your stomach flat and squeeze your bum. Hold the band with arms straight and by your sides, and palms facing out. Slowly bend from the elbow, raising your fists to your shoulders, keeping your elbows tucked in. Slowly lower the band down and repeat.
Lateral raise – 2 sets of 12 to 24 reps
Stand tall with feet hip-width apart. Place the resistance band under both feet. Keep your stomach flat and squeeze your bum. Hold the band in each hand, palms facing in, and arms straight by your sides. Slowly raise both arms, keeping them straight, up to shoulder height, taking care not to lift your shoulders. Slowly lower and repeat.
Squat – 2 sets of 15 to 24 reps
Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Keep your back straight and don’t let your knees extend over your toes.
Lunge – 1 set of 15 to 24 reps with each leg
Stand in a split stance, with your left leg forward and left right back. Slowly bend the knees, lowering into a lunge, until both legs are nearly at right angles. Keeping the weight on your heels, push back up to starting position. Keep your back straight and don’t let your knees extend over your toes.
Stomach crunch – 2 sets of 15 to 24 reps
Lie down on your back, knees bent and hands behind your ears. Keeping your lower back pressed into the floor, raise your shoulder blades no more than 3 inches off the floor and slowly lower down. Don’t tuck your neck into your chest as you rise and don’t use your hands to pull your neck up.
Back raise – 2 sets of 15 to 24 reps
Lie down on your chest and place your hands by your temples or extended out in front for more of a challenge. Keeping your legs together and feet on the ground, raise your shoulders off the floor no more than 3 inches and slowly lower down. Keep a long neck and look down as you perform the exercise.