Day 6

Are you ready to transform your energy, confidence, and body in just 14 days? This challenge is designed to sculpt, tone, and elevate your fitness with various workouts using dumbbells and resistance bands, all from the comfort of your home! Each session is just 30 minutes, combining strength, cardio, and core-focused movements to help you feel and look your best. Plus, don’t miss out on daily glow tips at the end of each workout to boost your mindset, hydration, nutrition, and self-care.

Exercises in This Workout

1. 1

   Warm-up: Frog Pose / Hip Opener

   28slow

   hipsinner thighs
2. 2

   Warm-up: Leg Raises

   28slow

   calveshamstrings
3. 3

   Warm-up: Cat-Cows

   16slow

   spineupper back
4. 4

   Warm-up: Child's Pose

   14slow

   upper backshoulders
5. 5

   Dumbbell Front Squats (Round 1)

   40smedium

   quadsglutes
6. 6

   Rest

   21slow
7. 7

   Lateral Raises (Round 1)

   39smedium

   shoulders
8. 8

   Rest

   20slow
9. 9

   Glute Bridges with Hip Abduction (Round 1)

   39smedium

   gluteships
10. 10

    Rest

    22slow
11. 11

    Reverse Lunges with Hammer Curl (Round 1)

    39smedium

    quadsglutes
12. 12

    Rest

    20slow
13. 13

    Side Plank (Side 1) (Round 1)

    40smedium

    coreobliques
14. 14

    Rest

    18slow
15. 15

    Side Plank (Side 2) (Round 1)

    45smedium

    coreobliques
16. 16

    Rest

    46slow
17. 17

    Dumbbell Front Squats (Round 2)

    34smedium

    quadsglutes
18. 18

    Rest

    22slow
19. 19

    Lateral Raises (Round 2)

    38smedium

    shoulders
20. 20

    Rest

    22slow
21. 21

    Glute Bridges with Hip Abduction (Round 2)

    38shigh

    gluteships
22. 22

    Rest

    19slow
23. 23

    Reverse Lunges with Hammer Curl (Round 2)

    39smedium

    quadsglutes
24. 24

    Rest

    26slow
25. 25

    Side Plank (Side 1) (Round 2)

    34smedium

    coreobliques
26. 26

    Rest

    24slow
27. 27

    Side Plank (Side 2) (Round 2)

    38smedium

    coreobliques
28. 28

    Rest

    48slow
29. 29

    Dumbbell Front Squats (Round 3)

    40shigh

    quadsglutes
30. 30

    Rest

    17slow
31. 31

    Lateral Raises (Round 3)

    43smedium

    shoulders
32. 32

    Rest

    20slow
33. 33

    Glute Bridges with Hip Abduction (Round 3)

    38shigh

    gluteships
34. 34

    Rest

    21slow
35. 35

    Reverse Lunges with Hammer Curl (Round 3)

    36shigh

    quadsglutes
36. 36

    Rest

    24slow
37. 37

    Side Plank (Side 1) (Round 3)

    37smedium

    coreobliques
38. 38

    Rest

    21slow
39. 39

    Side Plank (Side 2) (Round 3)

    41smedium

    coreobliques
40. 40

    Rest

    47slow
41. 41

    Dumbbell Front Squats (Round 4)

    35shigh

    quadsglutes
42. 42

    Rest

    22slow
43. 43

    Lateral Raises (Round 4)

    42smedium

    shoulders
44. 44

    Rest

    20slow
45. 45

    Glute Bridges with Hip Abduction (Round 4)

    39shigh

    gluteships
46. 46

    Rest

    22slow
47. 47

    Reverse Lunges with Hammer Curl (Round 4)

    38shigh

    quadsglutes
48. 48

    Rest

    21slow
49. 49

    Side Plank (Side 1) (Round 4)

    41shigh

    coreobliques
50. 50

    Rest

    21slow
51. 51

    Side Plank (Side 2) (Round 4)

    36shigh

    coreobliques
52. 52

    Rest

    21slow
53. 53

    Cool-down: Seated Hamstring Stretch (Side 1)

    27slow

    hamstringslower back
54. 54

    Cool-down: Seated Hamstring Stretch (Side 2)

    20slow

    hamstringslower back
55. 55

    Cool-down: Downward Dog to Child's Pose

    28slow

    calvesshoulders

More Muscle Tone Workouts

Workout 3

24 min · Sophie Jones

Day 4

29 min · Sophie Jones

Workout 2

26 min · Sophie Jones

Day 10

28 min · Sophie Jones

Workout 2

34 min · Sophie Jones

Workout 4

22 min · Mish Naidoo

Frequently Asked Questions