Grab a set of dumbbells for this lower-body workout that still includes in a few moves for your arms, too.
Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides and palms facing inward. This is your starting position.
Slowly curl your hands up toward your shoulders, squeezing your biceps. Keep your elbows tight to the sides of your body. Without rotating the weights, press the dumbbells overhead, straightening your elbows completely. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms.
Slowly lower your arms, unbend your elbows, and return the dumbbells to your sides to complete the rep and return to your starting position.Do the exercises below for the indicated number of reps as quickly as possible. You'll "ladder" down the number of reps by four, then rest for 15 seconds, then "ladder" back up by four reps. For all exercises where you're alternating sides, each side counts as 1 rep.
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