Improve your cardiovascular system and tone your legs with help from Men's Health. With this leg workout exercise, you'll work on many muscles of the body and improve your cardio system. The exercise is called the "dumbbell corkscrew to single arm Cuban press".
Stand holding a dumb-bell in your right hand. As you squat, rotate your torso to the left and reach behind your left leg with your right hand. Push back up twisting your torso to the right, bending your right arm 90°. Leading with your elbow, lift your arm until you're standing and your elbow is in line with your shoulder. Now, rotate the weight up until your forearm is vertical, then press the weight overhead. Return to the starting position. Repeat on one side before switching to the other side to complete your prescribed number of reps.
This exercise, from start to finish, will work many muscles – the legs and hips as you squat and twist, the core muscles as you twist and move to prepare for the shoulder section of the exercise, and the shoulder muscles as you rotate and press the dumb-bell to the finish position.
Working so many muscles in one go will also tax the cardio-vascular system as blood travels to the opposing limbs. Remember to breathe out as you come up and breathe in as you travel back down towards the target ankle.