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The 20-minute body makeover
Not ready to slip into that sexy summer dress yet? Follow these steps and you'll be toned in no time!
By Natalie Bahadur
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Find out which celebrity diet matches your personality!
20-minute arm circuit
1. Seated dumbbell shoulder press
• Sit with your feet flat on the floor, knees at 90 degrees.
• Start with dumbbell over your head, arms bent at 90 degrees at the elbows, palms facing the front.
• Keep your back in neutral position as you push the dumbbells up until arms are completely straight, shoulders down (do not shrug shoulders), palms facing front.
• Bring the dumbbells back down to start position, and repeat. (Do not let the elbows drop below the shoulder level.)
2. Standing concentrated dumbbell curl
• With right leg up on a riser, bench or chair, place right arm directly on the inside of your thigh, right above the knee.
• Lift the weight by bending your arms at the elbows, wrists locked, and concentrate on the contraction of the bicep.
• Try to keep your shoulders back as you pull the weight up.
• Slowly lower the weight until arm is almost straight, but do not release the contraction of the bicep.
• Repeat then switch arm.
3. Standing bent over dumbbell kickbacks
• Stand with feet hip distance apart
• Bend just at the hip down to 45 degrees at the hip. Keep your back in neutral alignment.
• Bring your elbows up behind you, squeezing the arm by your sides, elbows at 90 degrees.
• Extend arms straight with the back of the hand, not the front.
• Bring weight back to start position.
• Repeat.
4. Standing dumbbell iron-t
• Stand with feet hip distance apart, knees slightly bent.
• Raise the dumbbell laterally, slightly higher then shoulder height. Keep palms down.
• Bring the weight to the front of the body, back out to lateral raise, then back down to your side.
• NOTE: Do not relax your shoulders between reps.
5. Standing dumbbell reverse curl
• Stand with feet hip distance apart, knees slightly bent, dumbbell in front of your body with palms facing in.
• Curl the weight without allowing the elbows move back and forth.
• Do not rock your body back and forth to use momentum to lift the weight.
• Reverse the movement by straightening the arms, but do not release the tension in your biceps and repeat.
6. Supine dumbbell triceps extension
• Lie on your back with your knees bent, feet flat on the floor.
• Extend arms towards the ceiling, keep shoulders squeezed back, palms facing each other, elbows facing your feet.
• Lower the weight to the side of your head, elbows not moving positions, elbows still facing the feet, close together.
• Extend the arm, but resist moving the elbows or pulling elbows apart.
• Repeat.
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