How to get your Body Toned in 12 Weeks!

8-12week workout routine three times a week combined with 30 minutes of cardio could go a long way to, help tone up your muscles and in the long run you could shed off excess fat. While engaging in such exercise, adequate attention must be taken as to watch you diet, mostly preferable during this period  meals rich in protein should be taken and atleast 2times intake of water of your total weight. Studies shows this kick starts your metabolism and stimulates your body´s production of the human growth hormone. 

So lets get started...

THE ROTATING PRESS-UPS 

For: Toned arms and a tight core

Do: 20 reps x 2

a) Ready? With a set of dumbbells (try 3kg), assume the position and do one push-up.
b) You’re not finished yet! Lift the right arm up and out to the side, replace and do another press-up. Repeat on the other side. Tough? It’s meant to be. 

ELBOW-TO-HAND PLANK
For: A killer core and strong shoulders

Do: 20 reps x 2

a.) Don’t get up just yet. Get into the plank position with your elbows on the
floor. Hurts already, doesn't it?
b) Now transfer your weight on to your hands, one at a time. Then return back to your elbows, ending in a plank. Got it?

T-DRILL RUNS

For: Fat burning

Do: 3 minutes
a) Set out four cones in the shape of a T. Yes. Just like you used to do in P.E.
b) Run to the first cone, then sidestep to the one on your left, then sidestep to the far right and back to the middle. Finally, run backwards to the start. Phew!

MULTIPLANAR LUNGES

For: Strong thighs and calves

Do: 20 reps x 2

a) Lunge forward on your right leg, with your back knee as close to the ground as possible, then return to standing.
b) Do a side lunge then a backwards lunge on the same leg, returning to the start position after each one. Alternate legs. Yes, your legs will hurt.

BOSU-BALL SIDE SQUATS

For: A tight tush 

Do: 20 reps x 2

a) Stand to the right of the ball and place your left foot in the middle of it. Squat down with your thighs parallel to the floor.
b) Return to standing and step your other foot on to the ball. Step your left leg out on to the floor and squat, followed by the other foot. Repeat with the right foot. Easy… ish.

SINGLE-LEG TOE TOUCHES 

For: A ripped core

Do: 20 reps x 2

a) Start standing with your back straight and your feet shoulder-width apart.

b) Lift your left foot and lean over, stretching your hands to your toes. Return to standing. Repeat on the other foot. Slowly does it.

By the 8weeks you should see a great improvement and an active turn around in your lower abs. If you try this out and get a massive result don't forget to like and share your result.