Workout At A Glance What You Need: Set of 5-to 8-pound dumbbells, exercise mat, sturdy couch or chair. How To Do It: Perform the exercises in the order shown 3 times a week on nonconsecutive days. Start with the Main Move. If that’s too difficult, do the Make It Easier variation. For a greater challenge, try the Make It Harder version. After each move, do 3 to 5 push-ups. For Faster Results: Use a heavier set of dumbbells (such as 10 to 12 pounds) so you can do only 5 or 6 reps of each exercise without resting, and do the whole routine twice through. To burn more calories, try some of our fun cardio options (below) that engage the arms. The Expert: Oscar Smith, a certified specialist in kinesiology and biomechanics, and owner of the O-Diesel fitness studio in New York City, created this routine. Lying Reverse CurlMake It Easier:Make It Harder: Lie with knees bent and feet flat. Hold a dumbbell in each hand, palms in, with upper arms at sides, elbows at 90 degrees and slightly off floor and hands toward ceiling. Without moving upper arms, straighten elbows and lower weights to almost touch floor, then lift back to start. Do 8 to 10 reps. Rest elbows on floor or use lighter weights. Lower in slow motion and pause before slowly raising weights. (Get ready for flat abs and your best body ever with Prevention’s Ultimate Flat Belly DVD!) Push-UpMake It Easier: Begin in a modified plank position on hands and knees, body in a straight line from head to knees, hands directly under shoulders. Bend elbows back, keeping arms close to body, and lower chest toward floor. Straighten arms. Do 3 to 5 reps.Make It Harder: MORE: 10 Exercises That Burn More Calories Than Running Lying Triceps ExtensionMake It Easier: Make It Harder: Lie on back, holding a dumbbell in each hand with arms extended straight up over chest, palms facing in. Keeping arms parallel and upper arms stationary, bend elbows to lower dumbbells toward face. Straighten elbows and press dumbbells back to start. Do 8 to 10 reps. Now do push-ups!Hold a single dumbbell with both hands.After each rep of the main move, lower one weight across body toward opposite shoulder, press back to start, and repeat with opposite arm. 2-Part CurlMake It Easier: Make It Harder: Stand with feet shoulder-width apart, a dumbbell in each hand, arms at sides, palms facing back. Bend elbows to 90 degrees, rotating wrists so palms face up (A). Pause, then lower. Do 8 to 10 reps, stopping at 90 degrees on final one. Do 8 to 10 more reps, bending elbows to raise weights toward shoulders (B) and lowering to 90 degrees. Now do push-ups!Do just the first portion of the exercise, curling to 90 degrees.Lift dumbbells to 90 degrees, pause, and then curl all the way to shoulder before slowly lowering to start. Do 15 to 20 reps. MORE: 5 Gravity-Fighting Moves For Your Chest Arm Press-BackMake It Easier: Make It Harder: Stand with left side facing a sturdy couch or chair, a dumbbell in right hand. Place left knee and hand on seat, keeping back straight; bend right arm to 90 degrees, elbow by hip, palm facing in. Keeping upper arm still, straighten elbow and press dumbbell back, rotating wrist so palm faces up. Lower. Do 8 to 10 reps on each side. Now do push-ups!Skip the couch and stand for more stability. Hold dumbbell by right hip, elbow bent behind you, left hand at side. Straighten arm to press weight backward. Switch arms after reps.
