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PART 2 MAKE YOUR WORKOUT WORK FOR YOU continued...



4. BICEP CURLS

START: Stand with your feet hip-width apart, knees slightly bent, and hold a pair of dumbbells in front of your thighs, palms facing up. MOVE: Slowly curl the weights up toward your shoulders, keeping elbows in tight to the body. Resist the pull of gravity on the return.

5. SPEED-SKATERS

START: Stand with feet and knees together and crouch down: hips low, back flat, hands in front of your body. MOVE: Take a large step to the right side, staying low, swinging your arms across your body to the right while bringing your left foot, knee bent, behind the right leg. Repeat, alternating sides.



6. OVERHEAD TRICEP EXTENSIONS

START: Stand with feet hip-width apart, knees slightly bent, and hold a pair of dumbbells overhead, arms straight, elbows close to your ears. MOVE: Slowly bend your elbows, dropping the weights behind your head. Straighten arms overhead to return to the starting position.


7. SIDE LUNGES

START: Stand with feet hip-width apart, toes turned out on the diagonal, arms in front of your body for balance. MOVE: Take a large step out to the side with your right foot, shifting your weight toward the right and bending the right knee to 90 degrees while straightening the left leg. Push off your right foot and return to standing. Repeat on the other side.

8. TWO-ARM DUMBBELL ROWS

START: Stand with feet hip-width apart and hold a pair of dumbbells at your sides. Bend forward from the waist so your torso is nearly parallel to the floor. Keep your back flat, and allow your arms to hang straight down from your shoulders. MOVE: Keep your torso steady and slowly pull the dumbbells toward your chest, leading with your elbows and keeping your arms close to your sides. Slowly lower weights back to starting position.

9. PLIÉ SQUATS

START: Stand with feet double shoulder-width apart, toes pointed out on the diagonal, hands on hips. MOVE: Keeping your back straight, bend your knees (if they’re not moving over your toes, turn your toes in a bit) and squat toward the floor. When thighs are parallel to the floor, stand back up to the start and squeeze your glutes.

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