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Dumbbells

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.

Split Jump

Split Jump

A.

Stand with feet together and hold a weight in each hand with arms by sides. Step right leg back and bend legs 90 degrees, pumping right arm forward and left arm back with palms facing in.

B.

Jump as high as you can, switching legs and arms in the air to land in a lunge with left leg back and left arm forward. Do 16 fast reps.

Elevated Curtsy Lunge

Elevated Curtsy Lunge

A.

Start standing on an adjustable step with risers, hands holding dumbbells at your sides.

B.

Step right foot back, crossing it slightly behind your left. Lower your right knee until it almost touches the floor, keeping shoulders facing forward. Pause and push through the heel of your left foot to return to starting position while breathing out. (The leg on the bench is the working leg.) That's one rep. Repeat for the number of reps indicated and switch legs.

Stiff-Leg Deadlift

Stiff-Leg Deadlift

A.

Start standing with legs about shoulder width apart, knees slightly bent and dumbbells in hands, palms facing toward the body and arms extended in front of thighs.

B.

Breathing in, bend at waist keeping back straight and knees stable as you lower dumbbells over your legs toward your feet. Keep dumbbells very close to legs and continue to lower until you feel a stretch in hamstrings. Pause and lift dumbbells back to starting position, keeping back straight and pushing hips forward while breathing out.

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