Plie

Plie with Hammer Curl: You'll need a set of 8- or 12-pound dumbbells . Start holding a weight on each hand with your feet shoulder-distance apart. Point your toes at a 45-degree angle from your ankles.

the exercise. The Travelling Power Squat: You'll need a 5- or 8-pound dumbbell . Stand holding the weight horizontally in front of your ribcage with both hands. Lower your hips into a squat and hold for 2 seconds, then jump up explosively as if you're reaching over a volleyball net. As you jump, lift the dumbbell over your head, fully extending your arms. Return the weight immediately back to your ribcage at the bottom of the jump. Beginners should start with 30 seconds. An intermediate should aim for 60 seconds. The travelling power squat targets your legs, glutes, and arms. Be sure to land with your knees soft and try not to rest between jumps. The Plie with Hammer Curl: You'll need a set of 8- or 12-pound dumbbells. Start holding a weight in each hand with your feet shoulder-distance apart. Point your toes at a 45 degree angle from your ankles. Bend your knees 90 degrees, lowering your hips into a full plie . After one plieing curl, straighten your legs and do one regular biceps curl with your arms turned out. Immediately, lower and repeat the plie squat and curl. As you plie , curl the dumbbell up towards your shoulders. Continue this sequence for 30 to 60 seconds, keeping your thumbs up and your elbows tucked into your ribs. The plie with hammer curl targets your thighs, arms, and glutes. The Clam Dig with Rotation: You'll need a 5- or 8-pound weight. Lie on your right-side with your head cradled in your right palm. Bend your knees in front of you 45 degrees. Hold the dumbbell in your left hand and keep your left elbow on your left side. Raise both your left leg and your left arm