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Lose Every Bulge in 3 Weeks

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5. Touch-Down Squat/Hammer Curl

Fitness Focus: Glutes, Legs, Hips, Lower Back, Abs, Arms

  • Stand with feet shoulder-width apart, holding a dumbbell vertically in each hand.
  • Squat down, bending knees to 90 degrees and bringing body weight back onto your heels.
  • Hold for 4 counts, lowering dumbbells toward the floor in front of you.

  • As you stand back up, curl weights toward shoulders.
  • Lower weights to starting position and repeat.
  • Do 3 sets of 12 to 15 reps total.

Make It Easier: Do a half squat (knees bent about halfway to 90 degrees).

Make It Harder: Balance on one leg as you squat down (you will probably not be able to go as deeply into the squat).

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3/2/2012 03:08:54 AM Report Abuse

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