Stand with feet staggered lunge-length apart, right leg forward, holding eight-pound dumbbells at your sides.
Descend into a lunge and simultaneously perform a biceps curl.
Rise from the lunge and extend your left leg behind you, squeezing your glutes at the top. At the same time, perform a triceps kickback while your leg is suspended. Try to get your body into a straight line. That’s one rep.
Immediately do another lunge-biceps curl with the same leg.
Do two sets of 15 reps on each leg.
TIP: Flow smoothly from the biceps curl to the triceps kickback without pausing.
Rise up from the squat while pressing the dumbbells overhead, rotating your arms so your palms face forward.
Lift your right knee out to the right side. At the same time, lower the dumbbells until your upper arms are parallel to the floor, and crunch your right elbow to the right knee.
Repeat on the opposite side. That’s one rep. Do two sets of 15 reps.
TIP: Use obliques to drive the side crunch rather than pulling your elbows to your knees.
5 of 5
LYING SHOULDER CIRCLE TO CRUNCH
Works: Deltoids, chest, core
Lie faceup on a mat lifting light (three- or five-pound) dumbbells behind your head, palms facing the ceiling.
Engage your core and lift your legs off the floor six inches, knees slightly bent.
Keeping your arms straight, circle your hands toward your legs until the dumbbells touch behind your hamstrings. Simultaneously lift your head and shoulders off the floor while bending your knees slightly.
Extend your legs out and your arms overhead, reversing the motion.
Perform two sets of 20 reps.
TIP: To keep tension on the lower abs, don’t let your upper legs go past 70 degrees.