6 Exercises That Work Your Arms and Legs

Add to Flipboard Magazine Add to Flipboard Magazine.

Everybody is focused on working toward a well-balanced body, which keeps it looking good, strong and fit. However, sometimes it is necessary to fit in separate exercises for each part of the body, for example, your arms and legs at the same time.

Here are 6 great combined exercises that you can add to your arms and legs workout.

  1. Jumping Jacks With Overhead Dumbbell Press:

Instructions:

–           Starting position – standing with your feet together, hold a 3- to 5-pound dumbbell in each hand lifted just above your shoulders with your palms facing forward.

–           Jump your feet apart and simultaneously extend your arms with dumbbells straight up into a V shape.

–           Jump back to start to complete one rep

Perform 20 reps

  1. Alternating Bicep Curls with Curtsy Lunge

Instructions:

–           Starting position – standing with both feet together and a set of 5- to 10-pound dumbbells, held along your sides with your palms facing your body.

–           Lifting your right foot, take a large step diagonally behind you and curl both weights up toward your shoulders, simultaneously bending each knee to a 90-degree angle.

–           Pressing into your front heel come back up to standing position with both feet together and facing forward, releasing the weights along with your sides.

–           Complete the same on another side, by stepping backwards with your left leg

–           Returning to starting position complete one rep.

Perform 20 reps on each side.

  1. Split Squat With Overhead Dumbbell Press:

Instructions:

–           Starting position – Stand with the right foot in front of the bench and place the left on the bench behind you, holding 1- to 3-pound dumbbell in each hand, along with your side.

–           Lowering into a lunge with your front knee at a 90-degree angle and your back knee a few inches above the floor

–           Lift the dumbbells in front of you height to shoulders, palms facing your face. That completes one rep. Perform 20 reps.

–           Repeat the same number with your left foot on the ground and the right toes on the bench.

  1. Overhead Triceps Pulses:

Instructions:

–           Starting position – standing position with your feet together and a dumbbell in each hand by sides, facing each other.

–           Lifting your right foot off the ground, take a large step diagonally behind your left leg, pressing the dumbbells together and bringing them up over your head. Your elbows should be bent about 90 degrees and stacked above your shoulders.

–           Bend your both knees, simultaneously lowering your body, bring the weights down a few inches.

–           Then, pushing up through your left heel and right toes, lift your body and the weights up a few inches. That completes one rep.

–           Perform 20 reps, then switch legs and complete the same number on the opposite side.

  1. Squat Press and Twist:

Instructions:

–           Starting position – standing with your feet slightly wider than shoulders-width apart, toes facing forward, hold the dumbbells up to your shoulders with your palms facing your ears.

–           Sit back into a squat and immediately lift up out of the squat and pivot on your right foot, twisting toward the left and raising both dumbbells into the air (palms should face forward).

–           Turn back toward the starting position then repeat on another side, this time twisting to your right and pivoting on your left foot.

–           Returning to starting position complete one rep.

Perform 20 reps on each side.

  1. Triceps Dips With Side Kick:

Instructions:

–           Starting position – Sitting on a mat bend your knees while your soles of your feet are on the ground near your butt.

–           Place your palms behind you with your fingers facing your body and your elbows slightly bent.

–           Extending your elbows, lift your hips up off the ground.

–           Lifting your right foot, point your toes, and extend the leg straight up toward the ceiling and then lowering down, simultaneously bend your elbows, coming to the starting position. That completes one rep.

Complete all your reps with your right leg, then repeat the same number with another.

Please note: I reserve the right to delete comments that are offensive or off-topic.

Leave a Reply

Your email address will not be published. Required fields are marked *