Fifteen reps.
Three days.
Real definition.

A full-body toning routine you can do at home — just a mat and a pair of light dumbbells. Higher reps and lighter load build lean, visible muscle without adding bulk. Check off sets as you go; your progress is saved on this device.

Day 1 Lower Body
Day 2 Upper Body
Day 3 Core
0 of 9 done this week
1

Lower Body

0/3

Squats build the base — everything else follows from here.

Squats
3 sets × 15 reps
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Glute bridges
3 sets × 15 reps
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Walking lunges
3 sets × 12 reps per leg
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2

Upper Body

0/3

Push, press, and pull — balanced across the whole upper body.

Push-ups (knees or full)
3 sets × 10–12 reps
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Dumbbell shoulder press
3 sets × 12 reps
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Dumbbell rows
3 sets × 12 reps per arm
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3

Core

0/3

Slow and controlled beats fast — quality over speed here.

Plank
3 sets, hold 30–45 seconds
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Bicycle crunches
3 sets × 15 reps per side
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Russian twists
3 sets × 15 reps per side
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Notes on the plan

  • Use light-to-moderate dumbbells (2–5 kg to start) and rest 30–45 seconds between sets.
  • Add 10 minutes of light cardio — walking or cycling — before or after each session.
  • Progress by adding reps or a small amount of weight every 1–2 weeks, rather than jumping to heavy loads fast.
  • Leave a rest day between sessions so muscles can recover.