Works: Biceps, triceps, glutes, legsStand with feet staggered lunge-length apart, right leg forward, holding eight-pound dumbbells at your sides.Descend into a lunge and simultaneously perform a biceps curl.Rise from the lunge and extend your left leg behind you, squeezing your glutes at the top. At the same time, perform a triceps kickback while your leg is suspended. Try to get your body into a straight line. That’s one rep.Immediately do another lunge-biceps curl with the same leg. Do two sets of 15 reps on each leg.TIP: Flow smoothly from the biceps curl to the triceps kickback without pausing.SEE ALSO: 9 Tips to Lose Fat Fast
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SQUAT RAISE TO HIGH PULL
Works: Deltoids, upper back, core, legs, calvesStand with your feet slightly wider than hip width, holding dumbbells in front of your thighs, palms facing your body.Lower into a squat until your thighs are parallel to the floor, lifting your arms forward to shoulder height.Lower your arms as you return to standing, and lift your elbows out to the sides, bringing the weights to your chest. Simultaneously, rise onto the balls of your feet, flexing your calves.Return to standing, lowering arms to front of thighs.Do two sets of 15 reps.TIP: Don’t let your elbows go past your shoulders at the top of the move.
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THRUSTER TO OVERHEAD CRUNCH
Works: Shoulders, core, legsStand with feet hip-width apart, holding a dumbbell in each hand at shoulder level, elbows bent 90 degrees.Lower into a squat, bringing weights forward to shoulder height until your thighs are parallel to the floor. SEE ALSO:The 10-Minute Workout for a Faster Metabolism
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THRUSTER TO OVERHEAD CRUNCH (continued)
Rise up from the squat while pressing the dumbbells overhead, rotating your arms so your palms face forward.Lift your right knee out to the right side. At the same time, lower the dumbbells until your upper arms are parallel to the floor, and crunch your right elbow to the right knee.Repeat on the opposite side. That’s one rep. Do two sets of 15 reps.TIP: Use obliques to drive the side crunch rather than pulling your elbows to your knees.
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LYING SHOULDER CIRCLE TO CRUNCH
Works: Deltoids, chest, coreLie faceup on a mat lifting light (three- or five-pound) dumbbells behind your head, palms facing the ceiling.Engage your core and lift your legs off the floor six inches, knees slightly bent.Keeping your arms straight, circle your hands toward your legs until the dumbbells touch behind your hamstrings. Simultaneously lift your head and shoulders off the floor while bending your knees slightly.Extend your legs out and your arms overhead, reversing the motion.Perform two sets of 20 reps.TIP: To keep tension on the lower abs, don’t let your upper legs go past 70 degrees.SEE ALSO: 8 Weeks to Six-Pack Abs
Stand with feet staggered lunge-length apart, right leg forward, holding eight-pound dumbbells at your sides.
Descend into a lunge and simultaneously perform a biceps curl.
Rise from the lunge and extend your left leg behind you, squeezing your glutes at the top. At the same time, perform a triceps kickback while your leg is suspended. Try to get your body into a straight line. That’s one rep.
Immediately do another lunge-biceps curl with the same leg.
Do two sets of 15 reps on each leg.
TIP: Flow smoothly from the biceps curl to the triceps kickback without pausing.
Stand with your feet slightly wider than hip width, holding dumbbells in front of your thighs, palms facing your body.
Lower into a squat until your thighs are parallel to the floor, lifting your arms forward to shoulder height.
Lower your arms as you return to standing, and lift your elbows out to the sides, bringing the weights to your chest. Simultaneously, rise onto the balls of your feet, flexing your calves.
Return to standing, lowering arms to front of thighs.
Do two sets of 15 reps.
TIP: Don’t let your elbows go past your shoulders at the top of the move.
THRUSTER TO OVERHEAD CRUNCH
Works: Shoulders, core, legs
Stand with feet hip-width apart, holding a dumbbell in each hand at shoulder level, elbows bent 90 degrees.
Lower into a squat, bringing weights forward to shoulder height until your thighs are parallel to the floor.
Rise up from the squat while pressing the dumbbells overhead, rotating your arms so your palms face forward.
Lift your right knee out to the right side. At the same time, lower the dumbbells until your upper arms are parallel to the floor, and crunch your right elbow to the right knee.
Repeat on the opposite side. That’s one rep. Do two sets of 15 reps.
TIP: Use obliques to drive the side crunch rather than pulling your elbows to your knees.
LYING SHOULDER CIRCLE TO CRUNCH
Works: Deltoids, chest, core
Lie faceup on a mat lifting light (three- or five-pound) dumbbells behind your head, palms facing the ceiling.
Engage your core and lift your legs off the floor six inches, knees slightly bent.
Keeping your arms straight, circle your hands toward your legs until the dumbbells touch behind your hamstrings. Simultaneously lift your head and shoulders off the floor while bending your knees slightly.
Extend your legs out and your arms overhead, reversing the motion.
Perform two sets of 20 reps.
TIP: To keep tension on the lower abs, don’t let your upper legs go past 70 degrees.
