A. Stand with feet hips-width apart, knees gently bent and core engaged. Grip dumbbells firmly with wrists in line with forearms, forming a straight line from knuckles to elbows.
B. Flex dumbells up towards shoulders, while keeping elbows close to sides.
C. Reverse movement, bringing weights back down to sides gradually, and repeat.
Complete 15 repetitions.
Single-Arm and -Leg Jackknife
A. Begin lying on the floor with arms widespread at sides.
Maintaining the straightness of both upper limbs and lower limbs, expeditiously elevate the right lower limb and the left upper limb from the surface, bringing them together at the pinnacle.
B. Bring back and arm down to the floor, then repeat for assigned reps on the same side. Change sides; repeat.
Perform 10 reps on each side.
Take a break for 30 seconds.
A. Hold weights in both hands and keep a slight bend in the knees, then lean forward at the hips.
B. Flex the elbows and lift weights up to the chest (similar to the top of a biceps curl), then straighten the arms, moving the weights back behind the hips. Keep the elbows tight.
C. Contract at the top of the movement, then bring the arms back to the starting position and repeat.
Complete 12 reps.
Plank and Drag
A. Begin in a high plank position with straight arms, palms directly under shoulders, forming a straight line from head to heels. Place one weight on the floor to the right side of the right palm.
B. Reach under the chest with the left hand to grab the weight and slide it across and beneath the body, ending up on the opposite side. Avoid swinging or dipping the hips while sliding.
C. Use the right hand to reach under the chest and grab the weight again, sliding it back to its initial position. Continue alternating.
Perform 16 reps.
Repeat each superset as many times as possible for a total of six minutes.
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