Abs Diet: Circuit Arm Exercises  

If you work out at home, you probably don't have the space to rack 10 pairs of various weights of dumbbells to use for different exercises and body parts. You may own just one pair. This simple, 3-move circuit will allow you to work multiple body parts using the same pair of dumbbells -- preferably medium-weight, approximately 20 to 25 pounds for men and 10 to 15 pounds for women. These three moves will work most of your major muscles, but, as an option, you can add one set of pushups and squats or lunges at the beginning or end of the circuit.

Exercise Repetitions Rest Sets Single-Arm Row 12 each arm 30 seconds 4-5 Single-Arm Press & Bend 12 each arm 30 seconds 4-5 Side-Loaded Squat 12 each arm 30 seconds 4-5

Single-Arm Row

Stand with your knees slightly bent and hold a dumbbell in your right hand with your palm facing your body. Lean forward at the hips until your torso is at a 45-degree angle. Pull the dumbbell to just below your rib cage, then lower it to the starting position. At the end of the set, switch arms.

   

Variation: Perform the move on one leg. Stand on your right leg and lift your left leg in front as you lean over and row.

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Single-Arm Press and Bend

Stand holding a dumbbell above your left shoulder in your left hand.

 

Press the dumbbell up until your arm is straight. Tilt to your right side. Pause and return to the starting position. At the end of the set, switch arms.

   

Variation 1: Dip your knees slightly. Quickly push the dumbbell up while standing up. Pause, then lower the weight.

Variation 2: Same as Variation 1, but jump in an explosive movement. Land on both feet, but with your opposite foot forward (left if the dumbbell is in your right hand) and leg slightly bent and back leg straight.

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Side-Loaded Squat

Stand holding the dumbbell in your left hand at shoulder height. Lower your body until your thighs are parallel to the floor. Pause, then push back up to the starting position. At the end of the set, switch arms.

   

Variation 1: Hold the dumbbell above your head with both hands in the center in an overhand grip, arms straight. Keep your shoulder blades pulled back as you squat.

Variation 2: Step forward with your left leg until your left thigh is parallel to the floor, while holding the dumbbell overhead with both hands. Then, with the same foot, step back into a reverse lunge. That counts as 2 repetitions.

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