Arms, Legs, and Abs

Triceps Press/Knee Tuck

Lie faceup with knees bent 90 degrees, a dumbbell
in each hand, arms over shoulders, palms in.
Bend elbows, bringing dumbbells behind head,
as you lift and extend legs in front of you.
Return to start.
Do 15 reps.

Wide-Stance Deadlift

Stand with feet more than shoulder-width apart, toes pointed
out 45 degrees, a dumbbell in each hand, arms in front of thighs, palms in.
Hinge forward from hips, keeping back and legs
straight, as you lower dumbbells to shin level.
Return to start.
Do 12 reps.

Plie-Curl Combo

Stand with feet more than shoulder-width apart, toes pointed out 45 degrees, a dumbbell in each hand, arms by sides, palms in.
Squat, keeping knees behind toes. Maintain squat and do 2 hammer curls: Palms in, elbows by sides, bring weights to shoulders, then lower.
Stand up to return to start position. Turn palms to face forward and do 2 biceps curls.
Repeat series 5 times.

Rocket Squat

Stand with feet shoulder-width apart, a dumbbell in each hand, elbows bent by sides, hands in front of shoulders, palms in.
Squat, keeping knees behind toes and abs engaged.
Stand up while simultaneously turning palms forward, pressing arms straight overhead and lifting heels off floor. Lower to start.
Do 15 reps

Single-Leg Row

Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand, palms facing thighs.
Lift right foot a few inches behind you. Keeping back flat and abs tight, hinge forward from waist. Pull elbows up and out to sides at shoulder level; lower.
Do 12 reps, keeping right leg lifted throughout. Switch legs; repeat.

From Fitnessmagazine.com. Originally published in FITNESS magazine, February 2009.