The Physique 57 Solution (8 page)

Energetically push your right foot off the floor and lift your right knee up to hip level while swinging your left arm up and out in front of you.

Now lower your left arm and right knee as you simultaneously raise the left knee and right arm. Continue to lift and lower knees and arms while alternating sides at a brisk tempo.

Biceps Curls continue your warm-up and jump-start your metabolic rate. Make sure you feel the burn—you’ll love showing off those guns!

Pick up your weights and stand with your feet hip-width apart, knees slightly bent.

Tuck your elbows into the sides of your body and rotate your arms so your palms are facing up. Draw your abdominal muscles in and drop your tailbone down. Imagine that your spine is lengthening behind you.

Curl the right weight up toward your right shoulder and then lower it toward your thigh. As you lower the right weight, curl the left weight up to your left shoulder. Continue alternating at a smooth pace.

Your elbows should stay at your sides the entire time.

Hammer Curls are just like Biceps Curls except that we rotate the position of the wrist to target the biceps from a different angle, ensuring that we hit and tone every single one of those muscle fibers. You’ll be able to see your muscles working and gaining definition with every rep!

Pick up your weights and stand with your feet hip-width apart, knees slightly bent.

Tuck your elbows into the sides of your body and rotate your arms so your palms are facing each other. Draw your abdominal muscles in and drop your tailbone down. Imagine that your spine is lengthening behind you.

With your palms facing in, curl the right weight up toward your right shoulder and then lower it toward your thigh. As you lower the right weight, curl the left weight up to your left shoulder. Continue alternating at a smooth pace.

Your elbows should stay at your sides the entire time.