Strength Moves

Choose your level. For the strength intervals of your Super Circuit, move from one exercise to the next in the order they're listed. If you are doing a second circuit, finish one full circuit, then start at the top.

Beginner

• Half squat ‑- Stand with feet hip-width apart, hands on hips. Bend your knees until your thighs are at 45 degrees with the floor.
• Arm curls ‑- Hold a dumbbell in each hand, palms forward. Curl bells up to your shoulders.
• Dip lunge ‑- Stand with hands on hips, legs straddled a stride length apart forward and back, right leg in front. Bend your knees until your right thigh is parallel with the floor, your left knee perpendicular. Do an equal number right and left.
• Shoulder press ‑- Hold a dumbbell in each hand and raise bent elbows up to shoulder height, palms forward, dumbbells alongside your ears. Straighten your arms up overhead.
• Triceps pulse ‑- Hold a dumbbell in each hand, palms in, and stand with feet hip-width apart. Hinge forward at the hips. Straighten your arms out behind you and "pulse" your straight arms up and down about three inches.
• Half plié ‑- Stand with feet six inches wider than hip-width apart, hands on hips. Bend your knees until your thighs are a few inches above parallel to floor.
• Back row ‑- Hold a dumbbell in your right hand, palm in. Straddle your legs, right leg in front, bend your knees slightly; hinge forward from your hips and straighten your right arm down, place your left palm on your left thigh. Bend your right elbow to lift the dumbbell up to waist height.
• Slide crunch ‑- Lie on floor with feet hip-width apart, arms on floor at your sides. Curl your head, neck and shoulders up off the floor as you slide your arms forward along the floor until your fingertips are alongside your knees.