The Perfect ;; Moves
Split Squat
TARGETS BUTT, LEGS
● Kneel on ground holding a
dumbbell in each hand, palms
facing in. Bring left foot for ward
onto ground in front of you so
that knee is bent 90 degrees.
● Curl right toes under and
push through left heel to stand.
W With arms by sides, lower on
a count of 3 until right knee is a
few inches off ground and both
knees are bent 90 degrees.
● Hold for 1 count, then stand.
● Do 8 to 10 reps. Switch sides
and repeat.
Dumbbell Side Plank
TARGE TS SHOULDERS, ABS
● Lie on right side propped up
on right elbow with hips and
legs stacked; hold a dumbbell
in left hand, palm atop left hip.
● Lift hips off ground until body
forms a straight line from head
to heels. MAKE IT EASIER: Do with
knees bent so that body forms
a line from head to knees.
W Bring straight left arm in
front of you at shoulder level,
then back by left side.
● Lower to start. Do 6 to 8 reps.
Switch sides and repeat.
Alternating Row
TARGE TS SHOULDERS,
BACK, BICEPS, CORE
● Stand with feet hip-width
apart, knees slightly bent,
holding a dumbbell in each
hand, palms facing in.
● Bend forward at hips until
back is nearly parallel to ground.
W Maintaining bent-over
position, drive bent right elbow
back to bring dumbbell by hip.
● Lower dumbbell on a count
of 3. Switch sides and repeat.
● Do 10 to 12 reps per arm,
alternating sides.
Single-Arm Row
TARGETS SHOULDERS,
BACK, ARMS
● Stand facing a stability ball or
table with feet shoulder-width
apart. Hold a dumbbell in left
hand, palm facing behind you.
● Bend forward at hips until
back is nearly parallel to ground,
placing right palm on top of ball.
W Bring left elbow out to right
at shoulder level, elbow bent
90 degrees, palm facing back.
● Lower weight on a count of 3.
● Do 10 to 12 reps. Switch sides
and repeat.
●
X
