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The 4-Week All-Over Makeover Workout

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Single-Leg Instability Pump

Targets Biceps, Triceps, Core, and Glutes

  • Stand with feet hip-width apart, knees slightly bent, fingers interlaced and pressed into belly, elbows back.
  • Shift weight onto left leg while lifting right knee toward hip, foot flexed.
  • Hinge forward from hips, sending right leg behind you; keep knee bent, foot flexed and hands pressed into belly. Press through left heel and squeeze glute to bring right knee back to front.
  • Do 15 reps. Switch legs; repeat.

1st time: Keep hands interlaced on belly (shown).

2nd time: Do "running arms": Balancing on left leg, bring right arm forward with elbow bent and left arm extended behind you. As you stand up, bring left arm forward and right arm back.

3rd time: Do weighted running arms: Hold light dumbbells and do a biceps curl with right arm (bring weight toward shoulder) while doing a triceps extension (press weight behind you) with left arm. Reverse movement as you stand back up.

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