for thighs, shoulders, butt, core, and hamstrings
Stand with your feet a little more than shoulder-width apart and toes pointed slightly outward. Hold a 3- to 5-pound dumbbell in each hand in front of your thighs, palms facing inward. Squat and drop your arms straight down toward the floor until you feel a stretch in your inner thighs (dont lift your heels). Return to standing.
Plie Squat With Upright Row B
Point your elbows away from your body, keep your shoulders down, and draw the dumbbells up your chest as if zipping a jacket, keeping the weights close to your body. Lower your arms to complete the rep. Do as many reps as you can in 4 minutes (about 20–40).
for legs, core, butt, and shoulders
Stand with your legs just less than shoulder-width apart. Hold a 3-to 5-pound dumbbell with both hands in front of your thighs. Raise your right heel slightly and step back about 2 feet with your right foot, keeping your knees slightly bent.
Keeping your back and arms straight, bend both legs to 90-degree angles and raise your arms to shoulder height. Lower your arms and straighten your legs (dont move your right foot) to complete the rep. Do as many reps as you can in 2 minutes with the right leg (about 10–20), then repeat with the left leg.
for quads, abs, butt, and biceps
Stand with legs shoulder-width apart, a 3- to 5-pound dumbbell in each hand, palms facing front. Lean forward from the hips and squat until your legs make a 90-degree angle.
Slowly stand up and curl the dumbbells up to your chest. Gradually lower your arms to complete the rep. Do as many reps as you can in 4 minutes (about 20–40).