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

6. Single-Arm Row and Reverse Kickback with Lunge Hold

Fitness Focus: Core, Quads, Upper Back, Triceps

Stand holding a dumbbell in your left hand. Lunge forward with your right foot, resting right forearm on thigh, just above knee.
Lean forward, arching your back slightly, so your chest is directly over your right thigh.
Keep abs tight and neck in line with spine.
Extend left arm toward floor.
Pull the weight toward your ribs, keeping elbow close to side.

Extend arm behind you, palm facing in, while straightening elbow.
Bend elbow to bring weight back toward shoulder; straighten arm and lower weight toward floor.
Repeat row/kickback combo for all reps, remaining in lunge throughout.
Switch legs and repeat.

Beginners: 12-15 reps
Intermediate/Advanced: 16-18 reps

Next: 7. Standing Side Leg/Arm Raise

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