Pumped-Up Poses: Yoga with Weights

Chair Lift

Targets shoulders, arms, butt, quads, and hamstrings

• Stand with feet together, holding a dumbbell in each hand; bring bent elbows to shoulder height in front of you so dumbbells are about eye level, palms facing each other.
• Balancing on left leg, bring right knee toward chest as you drive bent elbows behind you.
• Place right foot on floor again as you lower into a squat and drive elbows forward to shoulder height. As you return to standing, lift left knee toward chest and drive elbows back.
• Do 3 sets of 20 reps, alternating sides.

Originally published in FITNESS magazine, November/December 2012.