Fitness Plans

Pendulum Lift

 

What you'll need: A step and a pair of 5-pound dumbbells.

 

• Stand with right foot on step and left foot hanging off back, holding a dumbbell in each hand, arms by sides, palms facing back.
• Keeping right leg slightly bent, hinge forward from hips while lifting left leg behind you until body is almost parallel to floor and hands hang below shoulders.
• Return to start. Do 15 reps.
• Switch legs; repeat.

One-and-a-Half Squat

Targets: Butt, quads, and hamstrings

 

• Stand on step with feet shoulder-width apart, holding a dumbbell in each hand, arms by sides, palms facing in.
• Squat until thighs are near parallel to floor, keeping knees behind toes and back straight.
• Rise halfway; hold for 2 seconds. Lower into full squat.
• Return to start. Do 15 reps.

 

Knee Pump

Targets: Hips, butt, and hamstrings

 

• Stand on step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.
• Lean upper body forward slightly and lunge straight back to floor with right leg (don't bend knee).
• Keep bent left knee behind toes.
• Lift right leg, bringing right knee and left hand up toward chest. Lunge right leg back; lower left arm.
• Do 15 reps. Switch legs; repeat.

Standing Seesaw

Targets: Shoulders, abs, hips, and outer thighs

 

• Stand on step with right foot, left foot hanging off side, holding a dumbbell in right hand by side, left hand on hip.
• Keeping abs engaged and back straight, slowly lift left leg straight out to side as high as you can while raising right arm straight out at shoulder level, palm down.
• Return to start. Do 15 reps; switch sides and repeat.

Single-Leg Raise

Targets: Calves

 

• Stand on step with right foot in center, left forefoot on edge (heel hanging off, but not below step level), holding a dumbbell in each hand, arms by sides, palms facing in.
• Balancing on ball of left foot, lift right foot a few inches in front of you. Raise left heel as high as you can, then lower, keeping right leg straight and lifted throughout.
• Do 15 reps; switch legs and repeat.

 More from FitnessMagazine.com:

1,500+ Healthy Recipes

http://www.fitnessmagazine.com/recipes/

 

100 Workout Playlists

http://www.fitnessmagazine.com/workout/music/popular-playlists/

 

Free Customized Video Workouts

http://www.fitnessmagazine.com/fitness/cfile.jsp?item=/marketing/buildaworkout/BuildVideo

 

View All Fitness Plans