Toned From Head To Toe: Three Lean Body Workouts

Achieve A Full-Body Workout With These Tone From Head To Toe Exercises: Squats, Lunges, Planks, Sculpt And More

We’ve heard many women—maybe even ourselves—share the desire for a “dancer’s body,” probably not referring to the disturbing images of the Hollywood hit Black Swan, but rather the long, lean muscles of trained dancers. Check out the luxurious collection of designer lingerie, night wears, swimwear.

Not 16 years old and not ready to train 40 hours a week with the New York City Ballet to get that body? Luckily, we found some local classes to help women (and men, too!) achieve those sought-after dancer bodies…and don’t worry, rhythm, tutus and tights are not required. Be sure to go here to learn more about different diet programs.

workouts excercise


Ballet dancers are known for their lean bodies honed through years of working at “the barre.” It’s no surprise, then, that more studios are offering classes that incorporate barre work. One such studio is The Dailey Method (TDM). Created by Jill Dailey in the Bay area, TDM is a practice that takes time to master, but offers an incredibly efficient one-hour workout targeting women’s most troublesome areas. Dailey combined her study of kinesiology with her early training in ballet and later training in Pilates and yoga.

Having trained as a classical dancer myself, I will admit I was pretty confident before entering my first TDM class. I was humbled the minute the signature Dailey Method marches began and I broke a sweat; I knew this was my kind of class. Ten minutes in, my thighs were burning, and after 20 minutes, just about every major muscle in my body was shaking. In just one hour, I received a full-body workout that reminded me of my years at the ballet barre. As I left the beautiful facility and looked down the steps I needed to take to reach my car, I wondered if my legs had the strength left to support me. The following day, I couldn’t fully straighten my arms without my triceps feeling like they were going to rip. Okay, I may have exaggerated the pain in my body just a bit, but I sure was sore, in a hurts-so-good kind of way.


Stacey Armijo, owner of The Dailey Method Roseville and my instructor for day one, suggested that I take three to five classes within one week. Despite wanting to soak in a tub the remainder of the week, I managed to take her advice. I found that I was able to do a little less the second day because I was so sore, but I finished the class and still felt good. Each time I went, I had a different instructor with different exercises, but one thing remained the same: I got a workout.

What I enjoyed most about The Dailey Method was the teaching-style. I have taken many classes that promise many of the same things—longer, leaner muscles, better posture, etc.—but the instructors don’t provide any sort of corrections or encouragement, so it’s up to your best guess if you’re doing things correctly. At TDM, the instructors really give you a lot of feedback, easy-to-understand corrections and encouragement, just when you need it. Having so much of my own experience with proper alignment, I’m always leery of programs boasting knowledge in that area; however, TDM is not only based on proper alignment, but the teachers stress it with each and every exercise. Most importantly, they really know what they’re talking about. Practitioners will not only see results more quickly this way, but will also avoid injury.

I asked Armijo and fellow instructor and owner of the new Folsom location, Sandra Lemos, why they wanted to invest in this program. Without hesitation, they both chimed in: “Results.” Both women have children, both have amazing bodies, and both have an equal passion for The Dailey Method. They encouraged me to read through the testimonials they have hanging in the lobby. There were pages upon pages of women’s incredible stories and appreciation for the program. Armijo and Lemos challenge women to give the class a shot, and say that after taking three classes a week for six weeks, you’ll not only begin to see and feel your body change, but you’ll also be hooked.

With a new location in Folsom and free childcare at both locales, I’ll certainly be back. It’s perhaps one of the most efficient workouts I’ve ever received, and as a working mom, I’m all about efficiency!


Joseph Pilates designed the Pilates method based on his belief that the mind and body are inter-related. Many of his early students were dancers, which is how Pilates has become such a large part of the dance community today. Therefore, it goes without saying that Pilates can help you achieve the longer, leaner muscles that so many of us are after.

Pilates Style

There are different pieces of apparatus used in Pilates, each with its own exercises. California Family Fitness, Spare Time Clubs, Snap Fitness Clubs and other area fitness studios offer what is considered “mat Pilates” where no apparatus (other than a mat) is needed, although many instructors incorporate some equipment such as large exercise balls and smaller weighted balls for variation. These classes are typically open to those in all fitness levels, and the instructors are great at offering modifications for those with injuries or limitations. They also offer options for a great challenge. In fact, Suzanne Cardenas with California Family Fitness is known for her signature phrase: “If you want more…go here…” followed by a challenging add-on to the exercise. Area Spare Time Clubs, Pilates-only studios, and some physical therapy offices offer a larger range of modules including the popular “reformer” classes—the reformer is an apparatus that promotes a greater range of motion and offers more resistance than the basic mat class.


Like Pilates, yoga incorporates the mind and body, but it also incorporates spiritual disciplines. However, there are so many variations of yoga, so many studios in our area, and so many classes at gyms, that there really is something for everyone. You don’t have to be spiritual at all to reap the physical benefits of this practice.


Yoga classes follow a series of poses and depending on the type of yoga, these poses are either held for a long period of time or flow from one pose to the next, and in some classes there is a combination of the two. Maintaining correct form in these poses is the challenge and promotes strength, flexibility and better posture. Temperature-controlled rooms known as “hot yoga” are very popular and provide added benefits, and certainly challenges. Be prepared to sweat like you never have before if you choose this option.

And for those of you thinking: “Yoga is so boring; I will never get a good workout,” I personally challenge you to give it a try. You’ll be surprised at how difficult it really is, and how great you feel when you’re done.

Instructors have to undergo pretty significant training to become certified to teach in any of these practices, but no matter the class, students may find that they favor one instructor or practice over another for whatever reason. It’s important to try several classes before deciding if the practice is right for you. Many area studios have introductory rates for new students, so be sure to ask before signing up for classes. If you enjoyed this article be sure to check out:

Looking for a great workout that targets multiple muscle groups and tones your body from head to toe? Look no further than total-body exercises using dumbbells! By holding a dumbbell in each hand and starting in a squat position with feet hip-width apart, you can perform each exercise, from squats to lunges, planks to push-ups, and more. Whether you're looking to sculpt your glutes, tone your triceps and hamstring, or strengthen your stabilizing muscles around your elbow and lower back, this total-body workout has you covered. Follow along as a certified trainer and co-founder takes you through each exercise, performing 15 reps for each set, and increasing the intensity with each round. So grab your dumbbells and let's get in shape!

Squat Your Way To A Full-Body Transformation

Squats are one of the best total-body exercises that can help you tone from head to toe! To perform a squat, start in a standing position with your feet parallel to the floor and shoulder-width apart. Hold a dumbbell in each hand with your palms facing each other. Slowly lower your body toward the floor, bending your knees and keeping your weight in your heels. Extend your right hand in front of you and your left leg back behind you, creating a 45-degree angle. Pull your right elbow back toward your chest while keeping your abs engaged and your back straight. Slowly return to the starting position and repeat on the other side. Complete 10 sets of 15 reps for a hard workout that will help strengthen your legs and give you a better butt. This exercise also saves time since it targets multiple muscle groups and stabilizing muscles around your knees and lower back.

Lunge Your Way To A Stronger Lower Body

If you're looking to tone your lower body, lunges are a great exercise to add to your routine. This total-body exercise not only works your glutes, hamstrings, and quads but also helps strengthen your stabilizing muscles around your knees and hips. To perform a lunge, start by standing with your feet shoulder-width apart and arms straight at shoulder height in front of you. Step forward with your left foot and lower your body toward the floor, bringing your right hand to the floor for balance. Return to the starting position and repeat on the other side with your right foot. Hold a dumbbell in each hand to increase the intensity. Complete 12 repetitions for each leg and remember to keep your back straight and abs engaged throughout the exercise.

Plank Your Way To A Stronger Core

The plank is a highly effective exercise that targets the entire body, especially the core muscles. It is a total body exercise that requires you to hold a position similar to the top of a push-up, with your arms straight and your body in a straight line from head to heels. To perform a plank, start in a plank position with your hands and feet on the floor and your body straight. Hold this position for as long as you can, keeping your core tight and your body straight. This exercise can also be performed with variations, such as lifting one leg or one arm off the ground, to increase the difficulty and engage additional muscle groups. Incorporating planks into your workout routine can help tone and strengthen your core, improve posture, and reduce the risk of back pain.

Push-Up Your Way To Stronger Upper Body

To build a stronger upper body, push-ups are one of the most effective total body exercises. To do a push-up, start in a plank position with your hands shoulder-width apart and your feet slightly apart. Lower your body toward the floor by bending your elbows, then push back up to the starting position with your arms straight. To make push-ups more challenging, place your hands wider apart or closer together, or elevate your feet on a bench or step. You can also add in variations such as diamond push-ups, where you place your hands close together under your chest, or decline push-ups, where your feet are elevated. Start with sets of 10-15 reps and gradually increase the number of reps or sets as you get stronger.

Stay Up To Date With Our Full-Body Workout Routines

One can stay up to date with full-body workout routines by following the recommendations of fitness experts. These routines often involve exercises that engage multiple muscle groups, such as standing with feet apart and holding dumbbells. One may start with a squat, then bring the right arm forward and lift the legs off the floor, lowering the weights to work the front of the thighs. Another exercise may involve lying faceup with feet slightly wider than hip-width, lifting the left knee and pulling the right knee toward the chest while keeping the arms straight throughout. These high-intensity interval training (HIIT) workouts are designed to maximize the benefits of total body exercises and are often recommended by cofounders of fitness programs. By incorporating these routines into one's workout regimen, they can work toward building a stronger, healthier body.


In conclusion, a head to toe workout is a great way to tone your entire body and stay in shape. To target your lower body, start standing with your feet apart and hold a dumbbell in your right hand. Bend your right knee and lower back into a squat, then return to start. Repeat on the left side with a left dumbbell. To target your upper body, stand with your feet slightly apart and hold a dumbbell in each hand. Pull your right elbow back and return it to chest height, then repeat on the left side. Finally, to work your core, lie on your back with your knees bent and your feet together. Pull your right knee in toward your chest and then switch sides. Remember to engage your transverse abdominis muscles throughout the workout for maximum benefits. With these exercises, you can get a full-body workout that will leave you feeling strong and energized.

Frequently Asked Questions (FAQs)

If you’ve still got questions about Head to toe workout, then these may help:

What Is The Most Full Body Workout?

The most complete full body workout is the one that engages all the major muscle groups in your body. A perfect example of such a workout routine is the right leg and right dumbbell workout. To begin, you will start standing with your feet shoulder-width apart, holding a dumbbell in your right hand. Squat down and touch the floor with the dumbbell, then stand back up and lift the dumbbell up to your shoulder. Next, step your right foot back into a reverse lunge, and then bring it back up, lifting the dumbbell overhead. Repeat this sequence on the left side. This exercise works the front of your thighs, hamstrings, glutes, back, chest, and arms all at once. Once you have completed the lunges, return your right hand to the floor and step your feet back, bringing your knees behind your wrists into a plank. From here, you can either hold your plank or perform a push-up. Finish by pulling your right knee up to your chest and then returning it to the plank position. This full body workout will challenge your muscles and give you an effective total body workout.

What Are The Exercise From Head To Toe?

Exercises from head to toe refer to a full-body workout that targets each major muscle group that helps you stay fit and healthy. This type of workout routine involves a combination of exercises that engage your muscles from your head to your toes. The workout starts with exercises that engage your upper body like neck rotations, shoulder shrugs, chest fly, rows, bicep curls, tricep dips, and push-ups. It then moves to core strengthening exercises, including crunches, planks, bicycle crunches, leg raises, and reverse crunches. The next step is leg workouts that include squats, lunges, calf raises, and hamstring curls. Finally, floor exercises like sit-ups and push-ups are included to engage every tiny muscle in the body. These exercises not only improve strength, but also flexibility and endurance. They can be done in the comfort of your own home, and can be easily modified to suit different fitness levels. Simply pull right and repeat for maximum benefits.

What Are Some Easy Warm Up Exercises?

When starting any workout or physical activity, it is important to warm up your muscles in order to prevent injury and prepare for the work ahead. Some easy warm-up exercises include starting standing with feet shoulder-width apart and doing gentle jumping jacks, or walking in place while swinging your arms back and forth. Another great warm-up exercise is to pull your right knee up towards your chest, hold for a few seconds, and then gently release and repeat on the left side. You can also try doing some light stretching, such as bending forward to touch your toes or reaching up towards the ceiling to loosen up your upper body. These simple exercises can help increase your heart rate and warm up your muscles, making your workout more effective and reducing your risk of injury.

How Can I Make My Toes Stronger?

If you want to make your toes stronger, there are a few exercises you can do to help strengthen the muscles in your feet. One simple exercise involves standing barefoot on a flat surface, such as a hardwood floor or yoga mat, and spreading your toes apart as far as you can. Hold this position for a few seconds, then release and repeat several times. Another exercise involves using your toes to pull a resistance band or towel towards you while keeping your heel still. To do this, sit with your legs extended in front of you, wrap the band or towel around the ball of one foot, and gently pull it towards you using your toes. Try to do these exercises daily to gradually improve the strength and flexibility of your toes.

Krystal Morrison

I create this blog to share my daily tips about home improvement, children, pets, food, health, and ways to be frugal while maintaining a natural lifestyle. Interested to be a Guest Blogger on my website? Please email me at: [email protected]

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