For best results, do 2 or 3 sets of each move using 3- to 8-pound dumbbells. If you work out on 3 nonconsecutive days a week, you’ll see results.
Knee Tuck Pull-Over(Tones abs, upper back, chest, quadriceps, and shoulders)
Hold one dumbbell at ends with both hands. Lie faceup with right leg straight, left knee bent, and arms overhead. A. Contracting abs, lift arms and bend right leg in until knee and elbows meet over center of body. Return to start. Do 12 reps; switch legs and repeat. B.
Bridge Press(Tones buttocks, hamstrings, lower back, chest, and triceps)
Lie faceup with knees bent, feet flat, and a dumbbell in each hand. Bend elbows and position dumbbells over chest. A. Contract abs and lift buttocks and back off floor. At the same time, push dumbbells up over chest. Return to start and complete 12 reps. B.
Triceps Step-Back(Tones buttocks, hamstrings, quadriceps, and triceps)
Stand with feet together and knees bent; hold a dumbbell in each hand. Contract abs and bend about 45 degrees forward from hips. Rest right dumbbell on right thigh. Lift left heel off floor and bend left elbow so dumbbell is by chest. A. Extend left leg back and touch toe to floor while pressing dumbbell back. Return to start. Do 12 reps; switch sides and repeat. B.
Squat and Reach(Tones buttocks, quadriceps, back, and shoulders)
Hold one dumbbell with ends in both hands. Stand with feet shoulder-width apart and arms raised overhead. A. Slowly lower dumbbell to waist level as you squat until thighs are almost parallel to floor. Don’t allow knees to jut past toes. Continue squatting and lifting for 12 reps. B.
