Based on your goal of getting more toned here are your exercises for this month.
Try these exercises 3-4 times per week.
Lateral Raises (3 sets of 5-8)
Stand with feet positioned over the center of a tube band, shoulder-width apart. Grip each handle with arms down at your side and palms facing in. Bending your elbows ever so slightly, raise your arms straight out to the side to shoulder-level. Slowly lower back down and go for a total of 8 to 10 reps.
Tricep Extensions (3 sets of 12 – 15)
Step in the middle of the resistance band and grab the handles at each end of the resistance band. Bend over at the waist, but keep your knees slightly bent. Then, extend your arms backward and slightly up.
Planks (3 sets x 30 seconds 90 second rest in between)
Start by getting into the position as if you were going to do a pushup. Bend your elbows and rest your weight onto your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for the prescribed time.
Front Squats (3 sets 6-8)
Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. (If it’s too long, secure band in place by crossing your arms at your chest.) Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 8 to 12 reps.