The Workout
Seated Bicycle
Sit tall with legs extended, feet flexed, and hands lightly touching either side of your head, elbows out. Lift your legs, lean back slightly so you’re balancing on your tailbone, and draw your right knee in as you rotate your upper body toward it.
Hold for 2 counts, then switch legs (and twist in the opposite direction) to complete 1 rep.
Do 15 reps.
Wide Dumbbell Pull
Stand with feet shoulder width apart, knees slightly bent, and hold a 10- to 15-pound dumbbell in each hand. Lean over from hips until back is almost parallel to ground. Extend arms down in front of knees or shins, palms facing legs.
Draw weights up, bringing elbows out to the sides and slightly back. Hold for 2 counts, then lower weights; repeat. Do 15 reps.
Do 15 reps.
Wide Dumbbell Pull
Stand with feet shoulder width apart, knees slightly bent, and hold a 10- to 15-pound dumbbell in each hand. Lean over from hips until back is almost parallel to ground. Extend arms down in front of knees or shins, palms facing legs.
Draw weights up, bringing elbows out to the sides and slightly back. Hold for 2 counts, then lower weights; repeat. Do 15 reps.
Do 15 reps.
Wide Dumbbell Pull
Stand with feet shoulder width apart, knees slightly bent, and hold a 10- to 15-pound dumbbell in each hand. Lean over from hips until back is almost parallel to ground. Extend arms down in front of knees or shins, palms facing legs.
Draw weights up, bringing elbows out to the sides and slightly back. Hold for 2 counts, then lower weights; repeat. Do 15 reps.
Stand with feet shoulder width apart, knees slightly bent, and hold a 10- to 15-pound dumbbell in each hand. Lean over from hips until back is almost parallel to ground. Extend arms down in front of knees or shins, palms facing legs.
Draw weights up, bringing elbows out to the sides and slightly back. Hold for 2 counts, then lower weights; repeat.
Do 15 reps.
Do 15 reps.
Heisman
Stand with feet shoulder-width apart, knees slightly bent, and bring hands in front of your chest. Pull right knee up and across your body toward left hand.
Quickly switch legs, bringing left knee up , to complete 1 rep. Do 15 reps, hopping back and forth as quickly as possible. Keep your hips and shoulders squared forward the entire time.
Dumbbell Press
Lie faceup with knees bent and feet on the ground and hold a 10- to 15-pound dumbbell in each hand slightly above chest, elbows bent out to the sides and palms facing forward.
Extend arms over chest, turning palms to face head and tapping ends of weights together. Reverse motion to return to starting position and repeat. Do 15 reps.
Front Squat
Stand with feet hip-width apart and hold a 10- to 15-pound dumbbell in each hand at chin height in front of you, elbows bent and palms facing you.
Slowly squat, sitting back into your heels. Hold for 2 counts, then rise up and repeat.
Do 15 reps.
Do 15 reps.
Do 15 reps.
Do 15 reps.
Kneeling Concentration Curl
Holding a 10- to 15-pound dumbbell in left hand, squat low with left foot in front of right; lower right knee to ground, heel raised. Extend left arm against inside of left leg, palm facing right; place right hand on right thigh.
Keeping upper arm still and against your leg, slowly lift dumbbell toward your shoulder. Lower to starting position and repeat. Do 15 reps; switch sides to complete set.
Wingman
Hold a 5- to 8-pound dumbbell in right hand and get in plank position with feet slightly wider than hips
Keeping shoulders and hips squared to the ground, raise right arm out to the side to shoulder height, palm facing down. Lower arm, place weight on the ground under your chin, then repeat with left hand to complete 1 rep. Do 15 reps.
V-Tuck
Lie faceup with legs extended and hands on either side of your head. Raise head a few inches.
Life legs off ground, then slowly sit up, drawing knees to your elbows directly over hips. Hold for 2 counts, feet off the ground, then slowly lower torso and extend legs (but keep head and feet slightly off the ground). Do 30 reps.
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