Just these two workouts make a killer six-week workout routine

If you’re looking to tone up all over, this six-week workout routine is for you.

Our experts took seven moves and created two killer fitness workouts to create a six-week workout routine that sculpts everything. The moves are simple but effective, and if you stack them over a few weeks, you can see the gains in every part of the body: thighs, hips, butt, and upper body, including the core.

Do the routines 2 to 3 days a week, alternating between the two versions so you never do the same routine on consecutive days. And choose a weight that allows you to complete the set in a stylish way.

If the reps are easy, pick a heavier weight and do them until your muscles are exhausted. For more reps, choose lighter weights to complete the set.

Here’s how to do this six-week workout routine

Workout 1 (all 7 moves)

repetitions: 4
Sets: 3 to 4
Pause between sets: 90 seconds

Workout 2 (same 7 moves)

repetitions: 8th
Sentences: 2 to 3
Pause between sets: 60 seconds
Do the workout for 4 to 6 weeks. Then increase the reps to 6 for workout 1 and 12 for workout 2.

Front squat and push press combo

Grab a barbell with an overhand grip with your hands slightly wider than shoulder width. Place your feet shoulder-width apart. Bend your elbows and bring your ankles towards your body until they touch the outside of your shoulders (A). Lower your hips until your thighs are parallel to the floor (B). Straighten your legs and use your momentum to push the bar overhead (you’ll need to tilt your chin back a little) (C). Pause, then lower the bar. That’s 1 rep.
Sets: 3 – 4
Reps: 4
Break: 90 seconds

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Increase with weights

Grab a pair of dumbbells and stand up to two feet from a step or exercise bench, with weights at your sides and feet hip-width apart. Place your left foot on the step (A) and push up through the leg. Allow your right leg to come up and brush the bench (B), but don’t put your weight on it. Step down with your right leg, then your left. Complete all reps, then repeat and step up with your right leg. That’s 1 sentence. Go to B2.
Sets: 3 – 4
Reps: 4
Break: 90 seconds

One-Point Barbell Rows

Grab a pair of dumbbells and stand with your feet hip-width apart, weights at your sides. Bend forward at the hips while lifting your right leg straight behind you until your body forms a T. Your left knee should be slightly bent. Let your arms hang straight down, palms facing each other (A). Squeeze your shoulder blades and bring your elbows up towards the ceiling until they pass your torso (B). Do half the reps, then switch legs and finish the set. After a pause, return to B1.
Sets: 3 – 4
Reps: 4
Break: 90 seconds

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One-arm overhead squat

Grab two dumbbells, one twice as heavy as the other. Stand with your feet shoulder-width apart and hold the lighter dumbbell in your left hand and the heavier one in your right. Raise the left dumbbell straight overhead, palm facing forward. Next, position the correct weight between your legs with arm straight and palm facing you (A). Squat down until your thighs are parallel to the floor (B). Back to the start. Complete all reps without lowering your arms, then switch sides. That’s 1 sentence. Note: The light dumbbell should always be overhead. Go to C2.
Sets: 3 – 4
Reps: 4
Break: 90 seconds

T push-ups

Get into push-up position (A) with feet together and hands shoulder-width apart. Lower yourself until your chest is 2-4 inches off the floor (B). As you push yourself back up, raise your right arm straight up and twist your body to the right until you form a T, balancing on your left hand and the outside of your left foot (C). Return to the top of the push-up position and repeat on the opposite side. That’s 1 rep. Continue taking turns to complete the sentence. After a pause, return to C1.
Sets: 3 – 4
Reps: 4
Break: 90 seconds

Pocket knife lying down

Grab a Swiss ball and get into the push-up position with your shins resting on the ball and your palms on the floor, shoulder-width apart (A). Draw your knees toward your chest, let your hips rise toward the ceiling, and tilt your head toward the floor. Stop when your toes are on the ball and most of the weight is on your hands (B). Straighten your legs to roll the ball back to the start. That’s 1 rep. Go to D2.
Sets: 3 – 4
Reps: 4
Break: 90 seconds

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Reverse chopping wood

Grab a medicine ball and stand with your feet shoulder-width apart. Hold the ball with both hands on the outside of your right hip, then squat (A). Keeping your chest up and arms straight, press your feet into the floor as you “chop” the ball up and across your body until your legs are straight and the ball is over your left shoulder (B). Pause, then lower the ball back down to your right knee. Complete all reps before repeating on the other side. That’s 1 sentence. After a pause, return to D1.
Sets: 3 – 4
Reps: 4
Break: 90 seconds