Muscle Toning Workouts For Beginners

The muscle toning workouts you'll see on this page are to be used in the 2nd week of my beginner program.

If you've missed the week 1 workouts, check out these beginner circuit training exercises here.

There will be some progressions from the first week. You'll notice that the exercises include slightly more complex and challenging movements than last week's. This lets you progress steadily and systematically. This steady progress minimizes the risk of injury.

Remember, this is the foundation stage. So, don't rush into trying to progress too quickly when you're still new to weight training.

As with week 1, this is also a circuit workout. If you're not sure what that means, check here.


Here's your workout for week 2. You'll need a swiss ball and a set of dumbbells to do these muscle toning workouts.

4 weeks home workout program

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Beginner Circuit Training Workout Week 2

Exercise Repetitions
Ball Squat Curl To Press Stage 1 15
Ball Dumbbell Row Level 2 15
Incline Push Ups 15
Ball Crunches 15
Dumbbell Shoulder Raises 15
Side Lunges 15
Plank Exercise 20 seconds plus hold

How To Use This Week Workout

The instructions below are slightly different from those for week 1. So, read them carefully to make sure you get the most out of your workouts.

  • Perform the workout 3 to 4 times during the week.
  • Perform the exercises one after another with scarcely any rest in between until the whole workout is finished. Then rest 60 to 90 seconds or longer if needed and do another round. So, you'll do the workout for a total of 2 rounds.
  • For warm up, do a scaled-down version of the workout itself or find out how to do warm up here.

  • Allow 24 to 48 hours of rest between the muscle toning workouts especially if your muscles are sore.
  • If the workout feels too easy for you, increase the intensity. You can do this by performing a harder version of each exercise. For example, if you can already do 15 hand elevated push ups easily, lower the level of the hands or do it on the floor. Got the idea?

After the workout, you should do cool down exercises. Below is a list of stretches you can do after this workout.


Suitable Stretches For Your Cool Down Session

Ab Stretches

Back Of The Upper Thigh Stretches

Back Stretches

Buttocks Stretches

Calf Stretches

Chest Stretches

Front Upper Thigh Stretches

Hip Flexor Stretches

Shoulder Stretches

Upper Arm Stretches



When you're done with this week, move on to the workout routines in week 3.


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