Tone your arms, butt and legs with just one sequence from top trainer Andy Speer.

By Kaitlyn Pirie

It’s totally possible to work your whole body in just a few minutes. This Rotational-Lunge Press from trainer Andy Speer tones your arms, butt and legs in one sequence. You’ll feel the burn all over and hit your #quadgoals in no time.

Your motivator: Andy Speer, CSCS, is the co-owner of SoHo Strength Lab in New York City. For more workout moves, follow him on Instagram.

Step 1

Start with a 3- to 5-pound dumbbell in each hand by your sides and feet parallel, hip-width apart. Lunge your right foot forward about 45 degrees from your center (to 2 o’clock), keeping your left leg straight and bending your right knee to a 90-degree angle over your ankle. Simultaneously, reach your arms out and hold the weights on both sides of your calf.

Step 2

Bring your right foot back to the starting position as you hammer curl the weights up to your shoulders and stand upright. Repeat on your left side, lunging toward 10 o’clock. Do 3 sets of 10 reps and work your way up to 3 sets of 15.

Pro Tips

  • Up the ante on your arm workout­—targeting shoulders and triceps—by pressing the dumbbells straight up overhead each time you return to the standing position.
  • Maintain a straight spine by creating a little tension in your abs, in your glutes and between your shoulder blades.
  • Think about the last time you picked up something from a grocery bag on the floor and lifted it onto a shelf. “The rotational lunge mimics and strengthens those movements so that they become easier and you’re less likely to get hurt doing them,” says Speer.

Photos by Nathaniel Welch.