Transform Your Body in 30 Minutes a Day

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7. Biceps Curl with Knee-Up

Targets: Biceps, Hips, Quads, Core

Stand with feet hip-width apart, holding 5- or 8-pound dumbbells, elbows close to sides and palms up.
Pull in abs and bend right knee 90 degrees to hip level while curling weights toward shoulders.
Lower leg as you lower arms.
Do 15 reps, then switch legs. Do 1 to 3 sets per side.

Keep it easy: Do biceps curls without knee raises.

Next: 8. Superman Abs

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a3984502 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: http://dietplanforyou.blogspot.com

3/2/2012 03:24:28 AM Report Abuse

MDG8892 wrote:

I've been doing this workout for almost three weeks and I LOVE it. It takes longer than 30 minutes to do a full 3 sets of each exercise but I've seen a definite increase in upper body definition and have lost lower body inches.

2/21/2011 10:35:11 AM Report Abuse