Part 7 (1/2)

FEEL THE BURN.

Increase the burn in your second circuit by increasing the weight of your dumbbells slightly. If you started with 5-pound dumbbells, you could b.u.mp it up to 6- or 7-pound weights. Just be sure that extra weight doesn't compromise your form. As with all strength training, it's more important to do the exercises correctly than to do them with heavy weights.

BENT-OVER ROW.

Begin in a staggered stance with your left leg forward and your right leg back. Hold a dumbbell in your right hand, with your palm facing in. Bend both knees and hinge slightly forward from the hips, placing your left hand on your left thigh. Keeping your spine neutral and your abdominal muscles engaged, pull the dumbbell up toward your chest, squeezing the muscles in your upper back. Hold for a moment, then lower the dumbbell. Do 12 to 15 repet.i.tions, then switch sides and repeat.

Tips Avoid rounding your back.

Control the movement and don't allow your elbow to lock when you lower the dumbbell.

Keep your navel pulled in and your abdominals engaged at all times.

ROMANIAN DEAD LIFT.

Holding a dumbbell in each hand, stand with your feet shoulder-width apart, toes pointing forward, and arms by your sides. Keeping your knees slightly bent, bend at the hips, extending your arms toward your toes, until your back is parallel to the floor. Don't allow your back to round. Engage your glutes and abdominal muscles to return to the starting position. Do 12 to 15 repet.i.tions.

Tips Maintain a neutral spine and pull your shoulder blades together throughout the exercise.

Bend only at the hips, not at the spine.

If your hamstrings are tight and your back begins to round, bend your knees a bit more.

PLIE SQUAT.

Holding a dumbbell in each hand, stand with your feet wider than your hips (2 to 3 feet apart), with your legs rotated out from your hips so that your toes point out to the sides (think 2 and 10 o'clock). Place your hands on your hips or in front of your thighs. Bend your knees and lower your hips and torso toward the floor, keeping your back neutral and chest lifted. Make sure that your knees are aligned over your feet and that they do not go past your toes. Press into the floor and return to the starting position. Do 12 to 15 reps.

Tips Don't allow your body to s.h.i.+ft forward or backward as you bend your knees.

Imagine lengthening your spine as you squat.

Rotate from the hips, not the knees or ankles.

CHEST PRESS.

Lie on your back on an exercise mat or a carpeted surface with your knees bent, feet flat on the floor, and toes pointing forward. Hold one dumbbell in each hand directly over your chest, with your arms extended straight up and your palms facing your thighs so that you can see the backs of your hands. Slowly bend your elbows and lower your arms out to your sides, stopping just before your arms touch the floor. Hold for a moment, then press up to the starting position. Do 12 to 15 repet.i.tions.

Tips Maintain a neutral spine and don't let your back arch as you bend your elbows.

Keep the dumbbells over your chest, not your face.

BICEPS CURL.

Stand with your feet shoulder-width apart and your toes pointing forward. Hold a dumbbell in each hand, with your arms by your sides and your palms facing in. Slowly bend your elbows and bring the dumbbells up toward your shoulders as you rotate your wrists so that your palms face you. Squeeze your biceps and hold for a moment. Return to the starting position. Do 12 to 15 repet.i.tions.

Tips Keep your elbows slightly in front of your body.

Don't swing the dumbbells.

Center your weight over your toes and don't allow your back to arch.

FEEL THE BURN.

Challenge your balance by standing on one leg during this exercise. You'll engage your core muscles and your lower body as well as your upper body.

TRICEPS EXTENSION.

Begin in a staggered stance with your left leg forward and your right leg back. Hold a dumbbell in your right hand, with your palm facing in. Bend both knees and hinge slightly forward from the hips, placing your left hand on your left thigh. Keeping your spine neutral and your abdominal muscles engaged, pull the dumbbell up toward your chest, squeezing the muscles in your upper back. Keeping your upper arm in this position, slowly extend your elbow as you press the dumbbell back in an arc until your arm is parallel to the floor. Squeeze the back of your upper arm, then slowly bend at the elbow. Do 12 to 15 repet.i.tions, then switch sides and repeat.

Tips Keep your abdominal muscles engaged and don't allow your back to arch or round.

Keep your neck long and roll your shoulders down and back, away from your ears.

Think of extending your arm out and back, rather than just up.

OVERHEAD PRESS.

Stand with your feet shoulder-width apart and toes pointing forward. Hold a dumbbell in each hand, near your shoulders, with your elbows bent and palms facing forward. Press the dumbbells upward until your arms are extended overhead. Hold for a moment, then lower the weights to the starting position. Do 12 to 15 repet.i.tions.

Tips Maintain a neutral spine and avoid arching your back.