2. Walking lunges with biceps curls
Works: Works: legs, butt, front of arms
A. Begin with feet hip width apart, holding a five- to 10-pound (two- to five-kilogram) dumbbell in each hand, arms by your sides and palms facing toward your body. Step right foot forward as you lift left heel off the floor.
B. Lower your back (left) knee toward the floor into
a lunge position. At the same time, bend your arms, bringing the dumbbells toward your shoulders, palms still facing each other.
C. Straighten your arms as you return to the standing position. Immediately step left foot forward as you lift right heel off the floor. Do another biceps curl as you lower your right (back) knee into a lunge. “Walk” forward as you alternate between right and left lunges. Repeat 12 times per leg.
Make it easier: Do the curls and lunges separately.
3. Crossover reverse lunges with overhead presses
Works: legs, hips, inner thighs, butt, shoulders
A. Stand with feet hip width apart and, with a dumbbell in each hand, bend your arms so elbows are at shoulder height (don’t let wrists bend).
B. Step right foot behind you and slightly to the left. Bend both legs, bringing your back (right) knee toward the floor as if curtsying. At the same time, raise the dumbbells overhead until your arms are straight.
C. Return to the starting position and repeat, still moving just your right leg. Repeat sequence on the right leg 12 to 15 times; switch legs and repeat for another 12 to 15 times on the left.
Make it easier: Bend your legs only slightly to decrease your range of motion when you do the crossover lunges.
4. One-leg low-row with leg lift
Works: abs, back of shoulders, mid-back, butt
A. With a dumbbell in each hand, stand with feet hip width apart. Step right foot about 18 inches (46 cm) forward and bend forward about 45 degrees so your chest is almost facing the floor. Keep back straight and abs tight. Arms should be hanging straight down from your shoulders.
B. Bend arms, pulling the dumbbells toward your shoulders and squeezing shoulder blades together. Elbows should be pointing behind you. As you bend your arms, lift your back (left) leg off the floor until your foot is almost level with your hips.
C. Slowly lower your back foot to the floor and straighten arms. Repeat 12 to 15 times, then switch
legs for another 12 to 15 times.
Make it easier: If you find it hard to balance, do these without the leg lift.