Tone · Full Body · Level 2

60-minute Tone workout: Full Body, level 2

  • About 58 min with rounds and breaks
  • 6 blocks · 22 exercises
  • Every move has a how-to video
Start with the warm-up Back to Workouts
58min

Block by block

60-minute target · 6 blocks

  1. Warm Up3 moves · 10s rest
  2. Set 14 moves · 30s rest
  3. Set 24 moves · 30s rest
  4. Set 34 moves · 30s rest
  5. Set 44 moves · 30s rest
  6. Cool Down3 moves · 10s rest

Before you start

Kit and pace

BandBarbellBenchDumbbellMachineRockSwiss Ball
  • The estimated duration includes the prescribed rounds and breaks. Your pace can change the time it takes.
  • This workout does not check for injuries or medical conditions, so review each exercise and get qualified advice if you need it.
Create a custom workout
Make it yours

Customise this workout

Sign in to save your own private copy, then change exercises, rounds and breaks in the Workout Creator.

Sign in to customise

Warm Up

2 roundsBreak between rounds: 10s3 moves

  1. Cable hip adductors

    Repetitions: 4-8 / 8-12

  2. Cable hip flexor

    Repetitions: 10-12 / 12-15

  3. Destabalized single leg pelvic raises

    Repetitions: 8-12 / 10-12

Set 1

3 roundsBreak between rounds: 30s4 moves

  1. Ball squat

    Repetitions: 8-12 / 10-12 / 12-15

  2. Band chest fly

    Repetitions: 4-8 / 8-12 / 10-12

  3. Barbell hip raises

    Repetitions: 10-12 / 12-15 / 10-12

  4. Spot jog

    Repetitions: 15-20 / 20-30 / 30-45

Set 2

3 roundsBreak between rounds: 30s4 moves

  1. Barbell rows

    Repetitions: 4-8 / 8-12 / 10-12

  2. Basic crunch

    Repetitions: 4-8 / 8-12 / 10-12

  3. Batwing fly

    Repetitions: 10-12 / 12-15 / 10-12

  4. Spot sprint

    Repetitions: 15-20 / 20-30 / 30-45

Set 3

3 roundsBreak between rounds: 30s4 moves

  1. Bench press

    Repetitions: 10-12 / 12-15 / 10-12

  2. Bent over rows with resistance band

    Repetitions: 10-12 / 12-15 / 10-12

  3. Bicep curl with resistance band

    Repetitions: 8-12 / 10-12 / 12-15

  4. Spot walk

    Repetitions: 15-20 / 20-30 / 30-45

Set 4

3 roundsBreak between rounds: 30s4 moves

  1. Bicep curls

    Repetitions: 10-12 / 12-15 / 10-12

  2. Bicycle crunch with band

    Repetitions: 10-12 / 12-15 / 10-12

  3. Bulgarian split squat

    Repetitions: 10-12 / 12-15 / 10-12

  4. Under kicks

    Repetitions: 15-20 / 20-30 / 30-45

Cool Down

2 roundsBreak between rounds: 10s3 moves

  1. Bicep wall stretch

    Hold: 8-10 / 8-12

  2. Hammy bounce

    Repetitions: 5-8 / 8-10

  3. Hamstring stretch

    Hold: 8-10 / 8-12

Done? Join the dots

What to do after your workout

Each one opens its own page. Nothing from this workout is carried over.

  1. Eat for the day

    Ready-made days of eating, balanced and portioned.

    See eating plans

  2. Do the Strength check-up

    Push-ups and squats, one check at a time. Free, and no account needed.

    Start the check-up

  3. Ask about form

    Fitness & Recovery Helpers answer questions about moves and recovery.

    Meet the Fitness Helpers