The best way to firm up and tone your body is through conditioning and resistance training. You can do this using bodyweight and weights. If you don’t have a specific goal of increasing strength or muscular endurance, but just want to feel tighter and look better, then the specific rep (repetition) range that you should be lifting should be between 8-12 reps. Now that doesn’t mean you lift just any weight for that many reps.
I came across an article today that lists 50 body weight movements that one can do anywhere. As a personal trainer, I always encourage clients, family, and friends to workout outside of the studio or gym in order to burn a few extra calories, maintain motivation, etc.
High Intensity Interval Training (HIIT) is one of the most popular forms of fitness today. These workouts are designed to exert a maximum amount of effort in a relatively short period of time. This can be as little as seconds to a couple minutes. While conducting my personal training sessions, I use 30 second exercise intervals as a baseline and sets of 8 - 16 based on muscle groups targeted. So, why is HIIT so popular?
In my new YouTube video below, I demonstrated some exercises that strengthen the wrists, fingers, knuckles, and grip, in addition to the muscles of the upper body. Allow a realistic time frame for working up to the more difficult exercises. If you have already worked through basic progressions for pushups and pullups, and have good flexibility in your wrists, you're ready for hand specializations.
I have to agree with all of the points made in the below video, as well as the progression. The only exercise I'd add is bodyweight triceps extensions, which utilizes the same movement pattern, but with a deeper range of motion. I include a second video for this exercise.
I have heavily updated the bodyweight workout program PDF, which is totally free! It now includes a remedial program. The books also includes strength training and bodybuilding programs for beginners, intermediate athletes, and advanced athletes. Training tactics are also detailed at the end.