6 EXERCISES THAT WORK YOUR ARMS AND LEGS


Crunched for time? Try these multi-purpose moves…
1. Jumping Jacks With Overhead Dumbbell Press:

Image result for Jumping Jacks With Overhead Dumbbell Press:

Hold a 3- to 5-pound dumbbell in each hand and stand with your feet together. Lift the dumbbells just above your shoulders with your palms facing forward. From this position, jump your feet apart as you simultaneously extend your arms straight up into a V shape. Jump back to start to complete one rep.

2. Alternating Curtsy Lunge With Bicep Curls:

Image result for Alternating Curtsy Lunge With Bicep Curls gif

Grab a set of 5- to 10-pound dumbbells and hold them along your sides with your palms facing your body. Start with both feet together and your toes facing forward. From this position, lift your right foot and take a large step diagonally behind you. Keeping your front knee behind your front toes and your shoulders stacked over your hips, curl both weights up toward your shoulders as you simultaneously bend each knee to a 90-degree angle. Press into your front heel to come back up to stand with both feet together and facing forward, and release both weights along your sides. Complete a second bicep curl as you repeat the lunge on the opposite side, this time stepping backward with your left leg. Return to starting position to complete one rep.

3. Split Squat With Overhead Dumbbell Press:

Image result for Split Squat With Overhead Dumbbell Press:

Grab a 1- to 3-pound dumbbell in each hand. That’s one rep. Do all your reps, then step over the rail, and do the same number with your right foot on the ground and your left toes on the seat.

4. Overhead Triceps Pulses:

Image result for Overhead Triceps Pulses: gif

Grab a set of 3- to 5-pound dumbbells. Start with your feet together and a dumbbell in each hand with your palms facing each other. Lift your right foot off the ground and take a large step diagonally behind your left leg. Press the dumbbells together and bring them up over your head with your elbows bent about 90 degrees and stacked above your shoulders. Keeping your shoulders directly over your hips, bend both knees as you simultaneously lower your body and bring the weights down a few inches. Then, push up through your left heel and right toes to raise your body and the weights up a few inches. That’s one rep. Perform all your reps, then switch legs and complete the same number on the opposite side.
Continues on next page(Page 2) >>

2 thoughts on “6 EXERCISES THAT WORK YOUR ARMS AND LEGS

  • October 25, 2018 at 1:25 pm
    Permalink

    How many reps and sets should I start with.

    Thank you

    Reply
    • November 2, 2018 at 9:49 pm
      Permalink

      If you are a beginner than you can start with 8 to 10 reps in 2 to 3 sets , and than gradually increase the number of reps up to 15.
      Thanks TrainHardTeam

      Reply

Leave a Reply

Your email address will not be published. Required fields are marked *