This workout focuses on toning the muscles in the lower body and the mid-section.

 Warm up: Spend 5-10 minutes warming the body up with a mixture of light cardio, mobility exercises and stretching.

Perform the first 2 exercises back to back for 3 sets with a 45 second rest between sets.

Floor Bridge: 12 reps

Heel taps: 10 reps per leg (Lay on the floor with your legs in the air and knees bent. Lower one leg at a time to the floor until your heel taps the ground. Return to start position and repeat with opposite leg).

Perform these 2 exercises back to back for 3 sets with a 45 second rest between sets.

Single leg squats: 12 reps per leg

Step jumps: 12 reps. Stand in front of a step box and jump 2 footed onto it aiming to land softly with knees bent. Step down and repeat.

Perform these 2 exercises back to back for 3 sets with a 45 second rest between sets.

Dumbbell lunges: 10 reps per leg

Dumbbell step ups: 10 reps per leg

Perform these 2 exercises back to back for 3 sets with a 45 second rest between sets

Dumbbell side lunge: 10 reps per leg

Straight legged deadlifts: 12 reps

Perform these 2 exercises back to back for 3 sets with a 45 second rest between sets

Plank: Hold for up to 45 seconds

Stability ball crunch: 12 reps

If your aim is to lose body fat as well as improve your muscle tone then finish the workout with 20 minutes of moderate intensity cardio before cooling down and stretching.