Plie with Hammer Curl.
The 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. Bend your knees 90 degrees, lowering your hips in to a full plie. After 1 plie and curl, straighten your legs, and do 1 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.