Top 10 Arm Moves

Traveling Power Squat

I won't lie: It took me a bit to get my arms and legs synchronized to make this move work, and I nearly knocked out my dog in the process. Now that I don't flail like a nimrod as I jump, the fronts of my arms and tops of my thighs sear when I do it for more than 45 seconds.

Do it:

• Stand holding a 5- or 8-pound dumbbell horizontally in front of your ribcage with both hands.
• Lower your hips into a squat and hold for two seconds.
• Then jump, 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, start with 30 seconds. Intermediates, shoot for 60 seconds.