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Target Every Trouble Zone in 3 Moves

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Surrender

Beginner

1. Surrender
Targets shoulders, lower back, glutes, quads

  • Stand with feet shoulder-width apart, arms raised overhead.
  • Drop your right leg to the floor into a kneeling position, then drop your left leg, keeping arms lifted the entire time.
  • Stand back up without using your arms, starting with your left leg, then right.
  • Repeat sequence, starting with opposite leg.
  • Do 10 reps, alternating legs.

Walk-About Push-Up

2. Walk-About Push-Up
Targets shoulders, chest, triceps, core

  • Stand with feet hip-width apart.
  • Keeping legs straight, bend over, touch floor in front of you, and walk hands out to a plank position.
  • Drop knees and do a push-up.
  • Lift knees, walk hands back toward toes, and stand up.
  • Do 10 reps.

Superman with Rear Delt Flye

3. Superman with Rear Delt Flye
Targets shoulders, lower back, quads

  • Lie facedown on the floor, legs together and extended behind you, holding a dumbbell in each hand, palms down.
  • Bring your arms directly out to sides, forming a T.
  • Lift your chest and legs off the floor while squeezing your shoulder blades together and raising arms, pulling dumbbells up toward the ceiling. Hold for 3 breaths; lower.
  • Do 10 reps.

Jumping Lunge

1. Jumping Lunge
Targets butt, thighs, hamstrings, calves

  • Drop down into a lunge position with your left leg forward and your right leg back, keeping left knee directly over ankle.
  • Exhale and jump up, switching legs midair so right leg is forward and left leg is back when you land.
  • Drop into a lunge.
  • Do 10 reps.

Plank-Up

2. Plank-Up
Targets shoulders, chest, triceps, abs, lower back

  • Start in plank position (wrists under shoulders, legs extended behind you, abs engaged, toes tucked under).
  • Drop right elbow, forearm, and palm to the floor, keeping elbow directly under shoulder.
  • Repeat on left side. Then straighten right arm, placing right palm on floor; repeat on left side.
  • Do 6 reps, alternating sides.

Back Kick with Shoulder Press

3. Back Kick with Shoulder Press
Targets shoulders, chest, triceps, abs, lower back, butt, hamstrings

  • Stand on right leg, holding dumbbells at sides.
  • Bend forward, kicking left heel behind you as you press dumbbells forward, keeping arms close to ears, until arms and body are parallel to floor. Hold for a breath.
  • Return to start. Lower leg.
  • Do 15 reps; switch sides. Repeat.

Weighted Jump Squat

Advanced

1. Weighted Jump Squat
Targets abs, butt, hamstrings, thighs, calves

  • Start in full push-up position, balancing on a dumbbell in each hand.
  • Bend knees and jump feet toward your hands, landing in a squat.
  • From here, jump straight up, holding dumbbells at sides.
  • Land back in a squat.
  • Place hands on floor and jump back to start position.
  • Do 10 reps.

Plank Biceps Curl

2. Plank Biceps Curl
Targets biceps, abs

  • Start in full push-up position, with a dumbbell in each hand.
  • Balancing on your toes and right hand, curl left hand toward shoulder, keeping elbow in.
  • Slowly lower the dumbbell and repeat with right hand.
  • Do 10 reps, alternating sides.

Dumbbell Chest Flye with Pike Crunch

3. Dumbbell Chest Flye with Pike Crunch
Targets chest, abs

  • Lie faceup on a mat, legs together and lifted with feet directly over hips, toes pointed.
  • Hold dumbbells over chest, arms extended, palms facing each other.
  • Inhale as you lower weights out to sides and legs to about 1 foot above floor.
  • Exhale as you lift legs and arms back to start.
  • Do 10 reps.

Next: try these tips to love your body even more!

How to love your legs, thighs, and butt!

Originally published in FITNESS magazine, June 2007.

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