Dip and Curl

Shapes triceps, thighs, and abs

This challenging move feels easier with a friend doing it beside you.

Sit on the edge of a park bench. Grasp the bench at your sides. Inch yourself off the bench, keeping your behind as close to it as possible, and walk your feet out, so your knees are directly over your ankles. Extend your right leg, and rest your right heel on the ground, with foot flexed.

Bend your elbows straight back and lower yourself while simultaneously contracting your abs and pulling your right knee toward your chest. Don't bend your elbows beyond 90 degrees. Hold for a second, then push back up and extend your right leg without touching the ground. Do four to six reps with each leg to complete a set.