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The 4-Week All-Over Makeover Workout

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Goal Posts

Targets Shoulders and Biceps

  • Stand tall with feet hip-width apart, abs engaged and chest lifted.
  • Holding a light dumbbell in each hand, bend elbows 90 degrees and raise arms out to sides at shoulder height with palms facing each other and forearms parallel to floor.
  • Pressing shoulder blades down, rotate arms so palms face head (arms will look like goalposts).
  • Return weights to shoulder level and repeat. Do 10 reps.

1st time: Use light set of dumbbells (shown).

2nd time: Do 5 reps balancing on left leg, then 5 reps balancing on right leg; use medium set of dumbbells.

3rd time: Stand on a folded thin yoga mat or bath towel and do 5 reps balancing on left leg, then 5 reps balancing on right leg; use medium set of dumbbells.

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