HEALTH
F i r m
o f f e r
H a v e j u s t 1 0 m i n u t e s t o e x e r c i s e ? T h e s e m u l t i t a s k i n g
m
o v e s f r o m o u r s i s t e r m a g a z i n e
F i t n e s s
w i l l t o n e
y o u r a b s , l e g s ,
a n d
u p p e r a r m s . J o n a t h a n R o s s ,
o w n e r o f A i o n F i t n e s s i n B o w i e , M
a r y l a n d , e x p l a i n s .
WHAT YOU’LL NEED: A PAIR OF
5
- TO
1 0
-POUND DUMBBELLS AND A MAT.
1
TR IC EP S PRESS/
K N EE TU CK
Targets triceps,
abs, hips
• Lie faceup with knees
bent
9 0
degrees, a dumb-
bell 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.
W ID E -S T A N C E D EA D LIFT
Targets lower back, bu tt, legs
• 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.
P L IE -C U R L COMBO
Targets biceps, abs, hips,
• Stand with feet more than shoulder-width apart, toes
pointed out
4 5
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 scries
5
times.
S IN G L E -L E G ROW
Targets shoulders,
back, abs, legs
• 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. ■
4
R O CKET JUMP
Targets
shoulders,
abs, bu tt, legs
• 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 be-
hind toes and abs engaged.
• Stand up while simul-
taneously turning palms
forward, pressing arms
straight overhead and lift-
ing heels off floor. Lower to
start. Do
15
reps.
PHOTOS: KAREN PEARSON. STYLIST: ARGY KOUTSOTHENASIS. HAIR: ANTONIO CASALE FOR THE STYLE ROOM. MAKEUP: EMILY KATE WARREN USING
M.A.C COSMETICS. CHAMPION SPORTS BRA. HYDE YOGA PANTS. NEW BALANCE SHOES.
