Muscle and Form Building Workout

Total Body Transformation - Month 1

During the first four weeks, Chris Powell from Extreme Makeover: Weight Loss Edition helps you build muscle and perfect lifting form
By Jen Ator and Chris Powell womenshealth

Goblet Squat

  1. Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it's a heavy goblet.)
  2. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause, then push yourself back to the starting position.

The truth behind 7 muscle myths

This Move Works:

Biceps, Calves, Core, Glutes, Grip, Total Body


  • Step 1

  • Step 2

  • Video

    Exercise Video
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