Sumo squat
Stand with feet slightly wider than hip-width apart. Hold one
weight in both hands directly overhead. Squat low and swing weight
between legs (as shown) and then forward, lifting it overhead, as
you return to standing. Do 12 reps.
Works shoulders, butt, legs
Dragonfly
Start on all fours, a weight in each hand. Extend left leg
behind you in line with body; extend right arm out to side at
shoulder level. Keeping left leg lifted, curl weight toward chest
(as shown). Straighten arm for one rep. Do 12 reps. Switch sides;
repeat.
Works shoulders, chest, back, abs
Gorgeous get-up
Kneel with a weight in each hand, arms overhead, palms in. Bring
left leg forward, knee bent, thigh parallel to ground (as shown).
Push off ball of foot to stand. Return to kneeling. Switch legs;
repeat for one rep. Do 12 reps.
Works shoulders, back, butt, thighs, hamstrings
Sidestepper
Stand with feet hip-width apart, toes out, a weight in each hand
in front of thighs. Lunge to left side as you draw arms toward
chest, elbows bent (as shown). Push off left foot and lower weights
to return to start. Repeat on right for one rep. Do 12 reps.
Works shoulders, back, butt, thighs
Back attack
Lie facedown with legs pressed together; reach behind back,
interlace fingers and draw shoulder blades together. Lift chest off
ground as you kick heels toward butt with control (as shown) three
times for one rep. Return to start. Do 10 reps.
Works back, butt, hamstrings
Do-si-do
Stand with feet hip-width apart, a weight in each hand. Balance
on left leg, knees soft (as shown), then lunge forward with right
leg as you curl weights toward chest. Push off right foot to return
to one-leg balance. Do 12 reps. Switch sides; repeat.
Works biceps, abs, butt, thighs, hamstrings
T-rrific toner
Stand with feet hip-width apart, a weight in each hand, arms
extended at shoulder level. Lift right leg back and lower torso
forward until body forms a T, arms straight toward ground, palms in
(as shown). Return to start. Do 12 reps. Switch sides; repeat.
Works abs, hips, thighs
Bridge buffer
Lie faceup with knees bent, feet flat, a weight in each hand,
elbows bent. Lift hips as high as possible; raise left leg off
group in line with hips as you extend weights in line with
shoulders (as shown). Keeping hips raised, lower left foot and
arms. Switch legs for one rep. Do 12 reps.
Works shoulders, arms, chest, abs, hips, butt, hamstrings
Turbo twist
Sit with legs out in front, knees bent. Hold one weight in both
hands at chest level; lean back at a 45-degree angle. Maintain
position as you contract abs and twist torso to right (as shown),
then left for one rep. Do 12 reps.
Works arms, back, abs, obliques
