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Transform Your Trouble Zones

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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

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

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