Transform Your Trouble Zones

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Double-Duty Exercises
1. One-Two Punch with Lunge Kick
2. Ab Crunch with Inner-Thigh Squeeze
3. Curtsy Lunge with Front Raise
4. Plie Squat and Calf Raise with Biceps Curl
5. Wall Squat with Shoulder Press
6. Single-Arm Row and Reverse Kickback with Lunge Hold
7. Standing Side Leg/Arm Raise
8. Ball Crunch with Chest Press
Your 10-Minute Cardio Plan

4. Plie Squat and Calf Raise with Biceps Curl

Fitness Focus: Core, Quads, Hamstrings, Outer and Inner Thighs, Calves, Lower Back, Biceps

Stand with a dumbbell in each hand, palms in, feet slightly more than shoulder-width apart and toes pointed toward corners.
Keeping elbows tucked into rib cage, curl weights toward your shoulders.
At the same time, bend knees 90 degrees or as far as you can without losing balance or compromising form, keeping pelvis tucked under and back slightly arched.
Straighten legs while squeezing glutes; lower weights back to start.
As you stand up, push up onto the balls of your feet as explosively as possible.
Hold for a count of two, then lower heels.
Do all repetitions of squat/curl/calf raise combo; rest for 20 seconds, repeat.

Beginners: 15-17 reps
Intermediate/Advanced: 18-20 reps

Next: 5. Wall Squat with Shoulder Press

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a3984502 wrote:

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3/2/2012 03:21:59 AM Report Abuse