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Are you exercising right? How to shape, tone and define correctly

Been working out but not seeing any improvement? You could be doing it wrong

If it seems like you've been working out for ages without seeing the results you want, it's time to step back and take a look at how you're doing your workout. If you're not performing even the most basic exercises right, you could be wasting your time and perhaps even putting yourself at risk for injury. You can shape and tone at home, safely and effectively, without any equipment using this beginner's workout from Getfit.com

Getfit.com - an online personal training site - creates personal training regimens, tailored to your fitness level, abilities and interests. Best of all, they show you step-by-step how to do every movement, from the simplest to the most complex.

Follow along with this step-by-step Getfit.com workout that combines common yoga, Pilates and strength-training moves, and make sure you getting the most out of every movement. Plus, enter now to win free personal training from Getfit.com.

Warm up (five minutes)

Description: Warm up with some cardio and stretching work before performing your workout.
Tip: The length and intensity of your warm up should reflect the intensity and length of your workout, the longer and more intense the workout the longer you should spend on the warm up.
Movement: Perform some cardio activity (treadmill, stationary bike, brisk walking, walking on the spot) until you break into a light sweat. Stretch the muscles targeted in your workout. For a full list of stretches go to www.getfit.com
Key Point: Hold each stretch for 20 seconds.

Bodyweight Back Lunge
Two sets of ten reps

Description: Target your thighs and glutes. The bodyweight back lunge is an effective and safe way to start lower body toning work.
Tips: Slow and controlled movements work best; keep your stomach muscles tight.
Starting position: Stand with your legs approx hip width apart. Keep your head and chest up.
Movement: Take a three to four foot step back to the ball of the foot of your back leg. Lower your body until the thigh of the front leg is parallel to the floor keep your torso upright. Raise your bodyweight up and step your back leg forward returning to the start position, repeat with the same leg or alternate legs.
Key points: Step back and drop in a slow and controlled manner. Keep the knee of your front leg directly over the ankle of the front leg.
Cautions: Never let your knee hit the floor. Avoid letting your front knee travel past your toe.