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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

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