Kathy Smith's 10-Minute Arm Workout

Targets: Abs and butt

• Sit on ball with knees bent 90 degrees, holding a dumbbell in each hand.
• Walk feet forward until upper back and head rest on ball. Lift hips, forming a straight line.
• Extend arms toward ceiling, then bend elbows to lower dumbbells behind you. Straighten arms.
• Do 15 reps; roll back up.

Targets: Shoulders, upper back, and biceps

• Stand with feet hip-width apart, holding two dumbbells in right hand.
• Step back with right leg, bending knees slightly, and hinge forward from hips. Place left hand on left thigh.
• Extend right arm below shoulder. Bend elbow to bring weights to ribs; extend.
• Do 12 rows. Switch sides; repeat.

Targets: Shoulders, abs, and butt

• Holding a dumbbell in each hand, stand on right leg, left leg lifted a few inches behind you.
• With back flat and weights below shoulders, lean forward from hips.
• Lift arms directly out to sides as you raise left leg and lean forward until body is almost parallel to floor.
• Return to start. Do 12 reps; switch legs and repeat.

Targets: Shoulders, upper back, butt, and legs

• Holding a dumbbell in each hand, stand with feet shoulder-width apart.
• Squat and bring weights together in front of chest, elbows out to sides.

Targets: Upper back and biceps

• Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand, arms in front of thighs, palms forward.
• Lift arms straight up to chest level in front of you. Without moving elbows, curl right hand to right shoulder; extend.
• Repeat with left arm. Do 20 curls, alternating sides.

Originally published in FITNESS magazine, April 2009.