+ aRMS coRE (6 minutes)
DO EACH EXERCISE FOR 30 SECONDS, BACK TO BACK. REST FOR 30 SECONDS. COMPLETE 3 ROUNDS.
11DUMBBELL BIcEp cURL Works arms and core
Stand with feet hip-width apart, holding dumbbells outside thighs to start [A]. With palms facing up, bend elbows and lift dumbbells to front of shoulders [B]. Keep elbows under shoulders throughout.
13HoLLow HoLD Works whole body
Lie down, facing up. Extend arms overhead, keeping biceps close to ears. Squeeze butt and legs together as you lift shoulder blades and legs off ground about 45 degrees, maintaining a hollow position [shown]. Hold for 30 seconds. Breathe normally throughout. To scale down, bend knees at 90 degrees.
12TRIcEp pUSH-Up Works triceps and core
Get into push-up position on knees [A]. Tighten core and squeeze butt as you lower body until elbows are next to ribs [B]. Push ground away and straighten arms as you return to starting position. To scale up, lift knees off ground and start in plank position.