The toning bar is a versatile and simple tool that you can use to engage your entire body. A toning bar is a weighted bar that can be used for strength training. If you don’t have a toning bar, there are plenty of other options available. If you want to use your body weight, you can use a broom handle or other light bar. If you want to use weight, all of these exercises can be done with dumbbells or resistance bands.
This workout focuses on the upper body, working your arms, shoulders, chest, and back. There are a couple of ways you can do this workout. You can do it as a circuit by going through one set of each of the 5 exercises back to back. Take a break after you have gone through each exercise once, and then repeat the circuit 1-3 times. The circuit is quicker but will be more challenging as you will have less time to rest between exercises. The other option is to do one set of the first exercise, take a short break, and then do the next set of the same exercise, until you have completed up to 3 sets. Take a longer break and then do the same for all 5 exercises. This way of doing the workout will take you longer and will likely be a bit easier as you will have more breaks.
Ensure you have adequate space for this workout, and that there are no obstacles around you that could cause you to trip. Ideally, do this workout on a yoga or exercise mat. If you do not have one, find a comfortable but grippy surface.
1. Bicep Curls
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Bicep curls are a great exercise to target the biceps or the front of the upper arms.
Begin by standing with your feet hip-distance apart. Hold the bar (or the dumbbells) in both hands about shoulder-width apart with your arms straight and your palms facing outward. Keep your elbows along your body and raise your hands to shoulder-height, lifting the bar. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
Modifications: To make this exercise more difficult, use a heavier weight. To make this exercise easier, do the exercise from a seated position and do one arm at a time. You can also decrease the weight.
Perform 1-3 sets of 10 repetitions.
2. Bent-Over Rows
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Bent-over rows take advantage of gravity to work your upper back muscles. This exercise is important for good posture and eliminating back pain.
Begin by standing with your feet hip-distance apart. With a slight bend in your knees, hinge forward at your hips with your spine long and core engaged. Hold the bar in both hands about shoulder-width apart. Keep your elbows close to your body while you pull the bar up towards your chest. Squeeze your shoulder blades together at the top of the movement. Slowly lower the bar back down to the starting position.
Modifications: To make this exercise easier, go through the movement without weight or with a lightweight. To make this exercise more challenging, use a heavier weight.
Perform 1-3 sets of 10 repetitions.
3. Shoulder Press
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The shoulder press is a great exercise for strengthening and toning the shoulders.
Begin by standing with your feet hip-distance apart. Grip the bar in both hands about shoulder-width apart. Hold the bar above your chest with your elbows bent. Press the bar overhead, straightening your arms. Lower the bar back slowly to the starting position.
Modifications: To make this exercise easier, use a lighter weight. To make this exercise more challenging, use a heavier weight.
Perform 1-3 sets of 10 repetitions.
4. Upright Row
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The upright row is similar to the bent-over row but is done from a different position. This variation will mainly work your shoulders.
Begin by standing with your feet hip-distance apart. Hold the bar in both hands about shoulder-width apart with your arms straight and your palms facing inward. Bend your elbows and pull the bar up to chest height. Your elbows should reach about shoulder-height. Lower the bar down slowly to the starting position.
Modifications: To make this exercise easier, use a lighter weight. To make this exercise more challenging, use a heavier weight.
Perform 1-3 sets of 10 repetitions.
5. Bench Press
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The bench press is a great exercise to strengthen your chest and arms,
Begin by lying on your back on an exercise mat or other comfortable surface. Hold the bar with both hands about shoulder-width apart. Hold the bar above you with your arms outstretched. Slowly lower the bar down towards your chest. Press the bar back up to the starting position, straightening your arms.
Modifications: To make this exercise easier, use a lighter weight. To make this exercise more challenging, use a heavier weight.
Perform 1-3 sets of 10 repetitions.
These exercises will work your entire upper body, helping to strengthen and tone your muscles. We hope you try them out and enjoy the workout.
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