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Works: Arms, shoulders
No bench? No problem! Do your dips on the floor instead.
How to do it: Sit with your knees bent, feet on the floor. Place your hands just outside your hips, fingertips facing in. Cross your right ankle over your left thigh, and lift your hips off the floor as high as you can. Bend both elbows and lower your butt to the floor (without touching it). Extend both arms and press your hips back up. That's one rep. Do 10 reps in a row with the right leg crossed over, then 10 with the left.
Next, quickly come up into a kneeling position on your mat, holding a dumbbell in each hand. Press your hips slightly forward and brace your abs in tight as you do a hammer curl (bend your elbows bringing the weights into your body, palms facing in) and hinge your body back slightly as you curl. Lower your weights and bring your body back upright. Do 15 reps in a row.
At-the-gym version: Bench L dips and hammer curls
Try this 2-in-1 toning plan to fit in a workout wherever you are
Get Slim With or Without the Gym