Hey Jolt
Hey Jolt

Total Toning Time

Level: Beginner
Time: 40 mins
Equipment needed: Dumbbell

Grab your dumbbells and get ready to sweat with this toning workout designed to carve long, lean muscles in 40-minutes flat.

Challenge yourself with weights that make you struggle through the last rep, but not so much you lose your form. Grace and grit. That's what this workout is made for.

Total Toning Time

Level: Beginner
Time: 40 mins
Equipment needed: Dumbbell

Grab your dumbbells and get ready to sweat with this toning workout designed to carve long, lean muscles in 40-minutes flat.

Challenge yourself with weights that make you struggle through the last rep, but not so much you lose your form. Grace and grit. That's what this workout is made for.


Workout Overview

Pike Push Up

Pike Push Up
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Bent Over Reverse Fly

Dumbbell Bent Over Reverse Fly
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Bent Over Row

Dumbbell Bent Over Row
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Bicep Curl

Dumbbell Bicep Curl
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell One Arm Triceps Extension

Dumbbell One Arm Triceps Extension
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Shoulder Front Raise

Dumbbell Shoulder Front Raise
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell One Arm Shoulder Press

Dumbbell One Arm Shoulder Press
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Hamstring Lunge

Dumbbell Hamstring Lunge
3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Glute Bridge

Glute Bridge
3 sets of 20 // Rest 20 sec between sets // Rest 30 sec after exercise


Donkey Kick

Donkey Kick
3 sets of 20 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets of 20 // Rest 20 sec between sets // Rest 30 sec after exercise


Lying On Back Ab Leg Raise

Lying On Back Ab Leg Raise
3 sets of 20 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets



Workout Overview

Pike Push Up
Pike Push Up

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Bent Over Reverse Fly
Dumbbell Bent Over Reverse Fly

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Bent Over Row
Dumbbell Bent Over Row

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Bicep Curl
Dumbbell Bicep Curl

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell One Arm Triceps Extension
Dumbbell One Arm Triceps Extension

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Shoulder Front Raise
Dumbbell Shoulder Front Raise

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell One Arm Shoulder Press
Dumbbell One Arm Shoulder Press

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Dumbbell Hamstring Lunge
Dumbbell Hamstring Lunge

3 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Glute Bridge
Glute Bridge

3 sets of 20 // Rest 20 sec between sets // Rest 30 sec after exercise


Donkey Kick
Donkey Kick

3 sets of 20 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets of 20 // Rest 20 sec between sets // Rest 30 sec after exercise


Lying On Back Ab Leg Raise
Lying On Back Ab Leg Raise

3 sets of 20 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets


Start Workout

1. Pike Push Up

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Get into the pike position 2. Lower your head towards the floor by bending your elbows 3. Push through your hands and return to the starting pike position


2. Dumbbell Bent Over Reverse Fly

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and holding a dumbbell in each hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weights in front of you to about knee level. 3.) Slowly extend your arms up and out so that the weights are at level with your head and squeeze your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.


3. Dumbbell Bent Over Row

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Back
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off holding a dumbbell in each hand with palms facing towards you, bending slightly at your knees and at your torso as if you were to pick up something. 2.) Hold you arms straight down with a weight in each hand and then slowly lift the dumbbells to your sides. 3.) Once at the top position hold for a count while squeezing your back muscles and then return back to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Do not arc or bend your back. 2.) Perform the exercise slower for more intensity. 3.) Do not lift more than you can manage as that can lead to injury.


4. Push Up

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


5. Dumbbell Bicep Curl

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Biceps
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell bicep curl uses both arms at the same time to build stronger arms. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, abs tight, knees slightly bent and a dumbbell in each hand holding in a palms up grip. 2.) While holding the dumbbells extend your arms at the side of your body, then slowly lift your arms up towards your chest until your forearms touch your biceps. 3.) Isolate the bicep and hold this position for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Refrain from swinging your arms during this exercise.


6. Dumbbell One Arm Triceps Extension

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Triceps
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell standing one arm triceps extension is a single arm version of the behind the neck tricep exercise that targets and builds bigger arms. Steps : 1.) Start off standing with your feet shoulder width apart, your back straight and your abs drawn in. 2.) Hold a dumbbell in your right hand with your palms facing up. 3.) Raise the dumbbell over your head and slowly lower the dumbbell in an arc behind your head, so that the dumbbell lines up with your spine. 4.) Hold this position for a count. 5.) Slowly raise the dumbbell back up to the starting position. 6.) Switch arms and repeat for as many reps and sets as desired.


7. Dumbbell Shoulder Front Raise

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and your arms rested at your sides. 2.) Slowly raise your shoulders up to your ears and feeling a stretch in the muscle. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.


8. Dumbbell One Arm Shoulder Press

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Targeting your deltoids, the dumbbell one arm shoulder press is a great exercise to help build strong shoulders. Steps : 1.) Start off standing up straight with your feet shoulder-width apart, your abs tight and back straight. 2.) Grab a dumbbell and hold it at the side of your head, keeping the dumbbell inline with your ear. 3.) Once in position, slowly raise the dumbbell up by squeezing your deltoids and extending your arm out. 4.) Continue to raise the dumbbell up until your arm is fully extended and squeeze your shoulder muscles. 5.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Don't lock your elbows at the top position of this exercise.


9. Dumbbell Hamstring Lunge

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

The dumbbell lunge exercise helps strengthen and build the legs through the use of dumbbells. Steps : 1.) Start off grabbing a dumbbell in each hand and standing with your feet about 8 inches apart and toes facing forward as this will be your starting position. 2.) Once in position take a step forward (about 2 to 3 feet), keeping your abs tightly drawn and and your upper body straight. 3.) Continue forward and slowly lower one knee down towards the ground and keeping the other knee bent at a 90 degree angle, not letting the back knee touch the ground. 4.) Slowly lower one knee down as if kneeling while keeping your other knee bent at a 90 degree angle, do not let your knee touch the ground. 5.) Hold the position for a count then return back up to the starting position. Tips : 1.) Refrain from putting the pressure of your body on one knee as this can cause imbalance and incorrectly performing this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.


10. Glute Bridge

Rep Count: 20 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The bridge exercise is a great exercise to help build and maintain core strength Steps : 1.) Start off lying on your back with your knees bent and your feet flat on the floor. 2.) Lift up your hips off the floor as you draw your abs in and keep your glutes tight. 3.) Hold the position for a count then return back to the start. 4.) Repeat for as many sets as desired.


11. Donkey Kick

Rep Count: 20 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your knees on the floor in a kneeling push-up position. 2.) Raise your right leg until your hamstrings are parallel with your back maintaining the 90-degree level squeezing your glutes throughout the movement. 3.) Hold this position for a few seconds and return back to the starting position followed by alternating the exercises with the other leg. 4.) Repeat this exercise for as many repetitions as needed.


12. Crunch with Hands Overhead

Rep Count: 20 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


13. Lying On Back Ab Leg Raise

Rep Count: 20 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The leg raise exercise helps work and strengthen your lower abs which are typically a hard muscle to target. Steps : 1.) Start off either lying on a flat bench or lying down on the floor, keeping your hands under your hips to support your back as this will be the starting position of the exercise. 2.) Once in position, keep your feet together and your toes pointed out, slowly raise your legs up towards the ceiling squeezing your ab muscles in the process. 3.) Continue on the motion upward while squeezing your lower abs then once you reach the top position, pause and hold for a count, then slowly return back to the starting position in a controlled manner. Tips : 1.) You don't have to have a large range of motion for this exercise for it to be effective.


14. Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.