Get Your Best Beach Body Ever in 21 Days


5. Prone Torso Twist on Stability Ball

Fitness Focus: Abs, Obliques, Lower Back

  • Start in a full push-up position with palms on floor aligned under shoulders, feet on a stability ball.
  • Lower feet until they’re grasping the sides of the ball.
  • Keeping upper body stationary, rotate your legs and hips to the left in 2 counts; return to center and rotate to the right in 2 counts.
  • To modify, place your knees on either side of the ball.

6a. Standing Dumbbell Curl

Fitness Focus: Biceps, Shoulders

  • Stand with feet shoulder-width apart.
  • Hold a 3- to 10-pound dumbbell in each hand, arms straight at sides with palms facing forward, and curl dumbbells to shoulders (not shown).
  • Fan elbows out to sides and turn palms to face forward so elbows are bent 90 degrees.

6b. Military Press


img6b_FI070105WELDT007.jpgFitness Focus: Biceps, Shoulders

  • Push dumbbells overhead until arms are nearly straight; rotate palms to face in.
  • Return weights to shoulder level, elbows out to sides, then lower to starting position.

7. Alternating Calf Raise

img7_FI070105WELDT008.jpgFitness Focus: Calves

  • Stand on a step with heels off the edge, holding on to a wall or bench for balance.
  • Press up onto balls of feet. Lower right heel toward ground; hold for 1 count.
  • Switch feet and repeat, lowering left heel toward ground, and hold for 1 count.
  • Repeat, switching legs with each rep.
  • For a challenge, raise one foot off the step and balance on one leg; to increase intensity, hold a 4- to 10-pound medicine ball or dumbbells in front of you.

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