“Believe it or not,” says Harley, “for someone with long arms like Zoe’s, the importance is not working so much biceps, but to focus on triceps and shoulders to maintain that long, lean look."
“Using 5-pound dumbbells in each hand, lie on your back on a bench. Raise your arms to the sky with your palms facing each other. Bending at the elbows, bring the dumbbells back to the sides of your head, then back up, and repeat.”
“This is going to be a seated dumbbell back row. This focuses on the upper back and the rear shoulder. It’s a really important exercise,” says Harley.
Sit on the floor with your feet extended in front of you. Wrap a resistance band around your feet and grab one end with each hand. Keep your lower back erect and bring hands and arms from an extended position back into your body. At the completion of the movement, your hands should be just below your chest and your elbows just outside your ribs.
“Movements like reverse lunges target the front of the thigh, and stiff leg dead lifts to hit the back of the thigh are perfect moves to target legs,” says Harley.
Stand with your feet shoulder-width apart and a weight (either dumbbells or a straight bar) on the floor in front of you. Lean over, pick up the weight and slowly come up to standing, sliding your hips back and keeping your hamstrings tight. Return the weight to the ground slowly, then repeat.
“Movements like reverse lunges target the front of the thigh, and stiff leg dead lifts to hit the back of the thigh are perfect moves to target legs,” says Harley.
Stand with your feet shoulder-width apart and a weight (either dumbbells or a straight bar) on the floor in front of you. Lean over, pick up the weight and slowly come up to standing, sliding your hips back and keeping your hamstrings tight. Return the weight to the ground slowly, then repeat.
“For a great butt, try the Superman exercise where you’re lying down on the ground,” suggest Harley. “A step-up is also a wonderful range of movement to target glutes.”
Lie flat on your stomach, with your arms straight forward in front of you and your legs straight back. In one fluid motion, raise your arms and legs as high as you can upwards. Hold for two counts. Lower. Repeat.
“We did dumbbell side bends and seated trunk twists, so we trained and targeted the abdomen in all directions. That’s the key,” says Harley.
Sit on a mat with legs extended in front of you, ankles crossed if you’d like, with knees slightly bent. Hold a dumbbell with both hands and arms extended. Lean back slightly and twist torso to the left, bringing the dumbbell toward the floor near your hip on the left. Immediately twist to the right, keeping your spine neutral and abs tight. That’s one rep.
