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Dumbbells

Part 3: Rotator Split Press

Part 3: Rotator Split Press

A.

Stand with feet together, holding a weight in each hand with arms by sides. Bend arms 90 degrees wide to sides; palms will face backward. Maintain the 90-degree bend as you rotate palms forward and up.

B.

Then jump right foot forward and left foot backward as you press weights overhead. Reverse the movement to return to starting position. Switch sides; repeat.

Part 3: Curtsy Lunge Lift

Part 3: Curtsy Lunge Lift

A.

Stand with feet hip-width apart, holding a weight in each hand with arms by sides. Step left leg behind and across right leg, bending both legs 90 degrees to start.

B.

Stand, shifting weight onto right leg as you lift left leg behind you at a diagonal. Return to starting position.

Part 2: Single-Leg Teaser

Part 2: Single-Leg Teaser

A.

Lie faceup on floor holding a weight in each hand with arms by sides and legs bent with feet flat. Extend arms over chest with palms facing forward, and left leg out at a 45-degree angle (keep thighs pressed together); point toes and inhale to start. Without moving legs, exhale as you curl torso up off of floor, pushing weights toward the ceiling. Slowly lower to start.

Reverse Lunge

Reverse Lunge

A.

Stand with feet together and hold a weight in each hand with arms by sides. Raise bent arms to shoulder height with palms facing down and shift weight to right leg to start.

B.

Step left leg back and bend legs 90 degrees as you extend arms forward at shoulder height. Return to start. Switch sides; repeat. Do 16 reps on each side.

Diagonal Knee Pull

Diagonal Knee Pull

A.

Stand with feet hip-width apart and hold a weight in each hand with arms by sides. Extend arms overhead with palms facing each other, then lean torso toward right, bending right knee (hips and right toes turn slightly toward right) and extending left leg out to side, rising onto left tiptoes to start.

B.

Quickly pull bent arms down and bent left leg up between elbows at waist height. Return to start. Do 32 fast reps. Switch sides; repeat.

Reverse Chair

Reverse Chair

A.

Stand with back to barre (or up against a wall), with feet together, a weight in each hand, and arms by sides. Walk feet forward until barre rests on middle of back; bend legs 90 degrees and raise arms to shoulder height and slightly in front of body with soft elbows and palms facing up. Pulse arms three inches higher and lower. Do 32 reps. Return to start and lift, then lower heels. Do 32 reps.

Squat Jump

Squat Jump

A.

Stand with feet slightly wider than hip-width apart and hold a weight in each hand with arms by sides. Do a half-squat, curling weights to chest with elbows pointing down and palms facing each other.

B.

Jump as high as you can, pulling elbows back and up. Return to start. Do 32 fast reps.

Plank Arm Pulse

Plank Arm Pulse

A.

Start on the floor in plank on your palms with a weight in right hand. Extend right arm forward at a low diagonal (wrist below shoulder). With palm facing left. Pulse arm three inches higher and lower. Do 32 reps. Switch sides; repeat.

Skater

Skater

A.

Stand with feet wide and hold a weight in each hand with arms by sides. Jump right foot to the right, bending your right leg and crossing left leg behind right, with left leg straight and heel lifted, as you pull right weight to right ribs, palm facing inward and elbow pointing back, and reach left arm across body toward right with the palm facing down. Switch sides; repeat. Do 16 fast reps.

Barre Abs

Barre Abs

A.

Lie faceup on the floor facing barre with feet slightly wider than hip-width apart and toes hooked under barre with feet flexed, heels pressing into the wall (or feet flat on a wall), knees slightly bent; hold a weight in each hand with arms by sides, palms facing down. Bend arms 90 degrees, rotating forearms up so palms face barre. Curl head, neck, and shoulders and hover arms off the floor to start.

B.

Sit up, extending arms forward and up toward barre. Return to start. Do 16 reps. Then hold the top of the sit-up and pulse three inches higher and lower 16 times.

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