Toning training program

It needs to involve the right toning exercises. There are tons of different dumbbell , barbell, machine, and body weight exercises for different goals, but some of them are much more ideal than others when it comes to toning. It needs to target the right areas.

While your workout will target your entire body, we definitely want to place more emphasis on the areas that matter most to women. This is just like a normal dumbbell or barbell bench press, except you will hold a pencil in each hand instead. Beginners can feel free to break a single pencil in half and use one half in each hand if a whole pencil feels too heavy.

Scarf Back Squats 4 sets of 25 reps. During traditional back squats, you place a heavy barbell on your back and then perform the exercise. However, that heavy barbell will only make your legs thick and bulky — practically overnight — even if there are no plates on the bar. This will provide all the resistance we need. Empty-Handed Bent Over Rows 3 sets of 42 reps. Get into the same position you would for bent over dumbbell rows.

However, leave those big scary dumbbells on the rack for the men who are trying to get bulky, and instead do your rows with nothing more than your own empty hands. If you happen to be wearing any large rings at the time, you may want to remove them first to avoid making your empty hands too heavy. Pink Dumbbell Circuit 5 sets of 20 reps. For this one, you are to choose dumbbell exercises at random and perform them in a circuit using pink dumbbells.

Open legs wide then bring them together, crossing right foot over left. Open them again and cross left over right to complete 1 rep. Continue, alternating legs. Do 15 reps per side. Holding a pound dumbbell in each hand, start standing with feet hip-width apart.

Do 15 squats. Move feet slightly wider than shoulders, toes pointed out at an angle, and do 15 more plie squats. Bring feet a little closer together than hip-width and do 15 final narrow squats to complete one set. Standing with feet together and arms at sides, lunge back with right foot so left knee is aligned over ankle and right knee is within a few inches off the floor.

In case you need it: Here's how to do a lunge correctly. Step back to start and repeat. Sit on the stability ball, holding pound dumbbells next to shoulders, elbows down and palms facing forward. Extend arms straight overhead, then lower them to start position. Stay seated on the stability ball and lower arms to sides, palms facing in. Keeping upper arms still, curl dumbbells toward shoulders. Slower lower to start position. Stand with feet shoulder-width apart, abs tight, knees slightly bent and shoulders pulled back and down.

They are trained in practically all aspects of Kalaripayattu — using the body and the arms, and employing long as well as short sticks, spears, sword and shield, urumi and so on.

The centre encourages promising trainees to participate in district- and national-level competitions by giving them special training. Customized short-term training programmes have been devised to help visiting foreigners understand and practise the basics of Kalaripayattu. The latest group of aspiring students from overseas to visit Ekaveera Kalari Academy was from Russia. Classes are usually conducted on Mondays, Wednesdays and Fridays.

On demand, special classes are held in the mornings. Convenient timings for training are arranged for foreigners as and when they come to the academy. Although the centre has no accommodation facilities, it has provisions to arrange board and lodging on special request. The centre has branches in other districts as well — Kottayam, Pathanamthitta and Kollam.

His former students run these branches. Harikrishnan makes weekly visits to each of these centres to supervise their activities. At present, nearly 1, students are being trained in them. Within the last decade, more than 2, students have undergone training at Ekaveera Kalari Academy.

On a special invitation, Harikrishnan conducted a one-month-long training programme in Sharjah. He has also made overseas visits for Kalaripayattu performances. Marmachikitsa used to be conducted earlier but presently, due to lack of time, it is not offered to outsiders. The centre organizes massage sessions for its students regularly during the rainy season, in the Malayalam month of Karkidakam July-August. This kalari was set up in by Gopalan Gurukkal, a member of the family of Kottakkal Kanaran Gurukkal and one of the most prominent disciples of Kanaran Gurukkal and Narayanan Gurukkal.

During his lifetime it was known as C. It was renamed after his demise. His son V. Vijayan Gurukkal is the asan at the kalari now. The Gopalan Gurukkal Smarka C. Kalari is a kuzhi kalari, and the Northern style is taught here. Among the who have enrolled themselves for the training at present, there are resident students as well as day scholars. Twenty of them are girls. Besides them, there are others who have been training for several years, some of who are in their fifties, sixties and even eighties.

Since its inception, more than 3, students have gained training at this centre. Students come here regularly from countries like France, Italy and Canada. Most of them are theatre artistes, and for the past five-six years, they have been coming here each year for three-, four- or six-month training.

A few have started their own kalaris in their homelands. They are either players of basketball or shuttle badminton or swimmers. Kalari for a long time. She has won medals at Commonwealth and Asian Games and comes to the centre occasionally.

Dancers and performing artistes also come here for help in choreography. Help for action choreography in films and plays is also sought. The centre conducts Kalaripayattu performances regularly, and its students participate in programmes conducted by the Cultural Affairs and Tourism departments of the state.

On prior notice, the centre makes arrangements for Kalaripayattu shows as well as Kathakali recitals, Theyyam dance and other traditional art forms. It has facilities to take in-patients, and give them Marmachikitsa as well as various kinds of massages. It was established by Veerasri Swami Gurukkal in , and is today famous for its Kalaripayattu training as well as Ayurveda and Marma treatment therapies.

Its professional staff — which includes Kalaripayattu performers, Theyyam artistes, instrumentalists, technical experts and other theatre artistes — are in great demand all over the world. Their skill is sought at Award Nights, Fashion Shows and other cultural programmes too. This team is an active presence at Kalaripayattu training grounds, academic seminars, entertainment fields, theatre and other cultural arenas.

This centre encourages doctoral research in Kalaripayattu, and takes steps to popularize it far and wide by conducting seminars and workshops. Research scholars from various parts of India and abroad come here for data collection. There are good facilities, like board and lodging, and an excellent library in the centre. Classes are held regularly to train students in Kalaripayattu, Panchakarma therapy, yoga and so on. Online courses on Kalaripayattu have also been designed. Online consultation facilities have also been arranged here.

A centre for Ayurvedic treatment, named Dhanwantari Ayurveda Academy, also works in the same premises. His training in Kalaripayattu began at the tender age of four under his father. The Lubaina Kalari was first set up at Thalassery. In the course of his year teaching career, Abdullakutty Gurukkal has trained more than 10, students, including Moses Tilak, the Indian Karate master. His sons Mujeeb Rahman and Shuhaib are also Kalaripayattu trainers.

Besides, the main centre, Lubaina Kalari has 10 branches in Ernakulam itself and another at Bengaluru. Abdul Jaleel Gurukkal has been training students for the past 25 years. He is an expert in treating and curing bone-, nerve- and muscle-related issues too.

Lubaina Kalari teaches the traditional mid-Kerala style of Kalaripayattu which focuses on body control and self-defence. It does not offer short-term or crash courses because Gurukkal believes that even a full lifetime is inadequate to learn the nuances of Kalaripayattu. Besides, he believes, regular exercise and practice is the only way towards mastering the martial art.

Despite such an uncompromising stand, Gurukkal has many students, among them, foreigners from Malaysia, France and other countries. The centre at Edapally offers training all year long. The others in Ernakulam give training only three days a week, and the one in Bengaluru, twice a week, on Saturdays and Sundays. Lubaina has conceptualized a special training programme for girls in self-defence, called Pink Shields.

It does not require any physical training but equips girls to face attackers and resist them in a crisis situation. Over the past two years, more than 1, girls have been given training in Pink Shields.

This programme is conducted at schools, colleges and voluntary organizations, and has received very enthusiastic response so far. Lubaina Kalari conducts Kalaripayattu performances and action choreography all over India. Shifa Kalari that has been in existence for over 40 years follows the gurukulam system of educating residential scholars. He started his training in Kalaripayattu at the age of seven.

Today, at the age of 61, he is helped by his son, Rasik Ali, an Ayurvedic doctor by training. Shifa Kalari is a thara kalari, and has no Poothara or any deity. As a result, there are no propitiatory rituals either.

Anyone interested in learning Kalaripayattu, no matter what his religion, is welcome here. Shorn of all traditional and ritualistic paraphernalia, this martial art is taught as a useful technique of self-defence for the modern generation. Training is imparted to students after enquiring about their aims or purposes and analysing their physical stamina.

Some people come here to reduce their obesity, others to improve their levels of concentration, yet others to find cure for their aches and pains. At present, 20 students have enrolled themselves here for the training.

They have earned gold medals at state- and national-levels. Classes are conducted twice a week to suit the convenience of school- and college-going students.

Those who wish to compete for championships are given appropriate, high-level training. Special training programmes have been designed for girls to help them ward off attackers and defend themselves. Recently 33 girl students from Chundel R.

Follow our blog for exercise tips, meal ideas and more! About this program This 12 Week Toning training program has been designed to tone up your body by developing a foundation of muscle and cutting the fat so you have that nice toned look.

Weights Cardio Schedule Nutrition. Weights The resistance training in this program has been specifically designed to tone and develop a healthy looking physique. Cardio We recommend that you utilise metabolic conditioning training systems and circuit training during this 12 week cycle. Schedule The programs have been designed to fit around any lifestyle, utilising different training splits to fit around your schedule. Nutrition The nutrition guide has been developed to provide you with the tools necessary to design your own nutrition, no matter what your fitness goals are.

Accompanying Web App Take advantage of our free web app to view the correct technique for all exercises featured throughout our programs, wherever you are. Exercise Program Week by week intensive training program. Last Name.