Increasing the intensity of free weight exercises by combining added movements in the body or legs can provide extra calorie burning opportunity in your strength training workout.

Weighted Arm Rolls

  1. Stand with arms out straight on each side with a free weight in each hand perpendicular to the body.
  2. Keeping shoulders back, and squatting into a seated position, keeping knees behind toes,rotate arms backward into a tight circular motion.
  3. Perform for 30 seconds, then rotate arms in a tight circular motion forward for 30 seconds.
  4. Bring arms slowly down to sides.
  5. Repeat Steps 1-4 two to three times.

Weighted Bicep Curl Lunges

  1. Stand with shoulders back and arms to side with a free weight in each hand.
  2. Lunge forward on right leg bringing leg to a 90-degree angle while curling weights upward to a90-degree angle.
  3. Return to standing position while bringing weights down to sides.
  4. Repeat on other side by lunging forward on left leg.
  5. Slowly return to starting position and perform 15-25 repetitions on each side.

Weighted Tricep Push Back Lunges

  1. Stand with shoulders back and arms to side with a free weight in each hand.
  2. Position body in a seated position keeping legs together, keeping knees behind toes.
  3. As you straighten your right leg behind you, bring weights back behind you until your arms are nearly straightened.
  4. Return legs and arms to starting position. Straighten left leg behind you while bringing weights back behind you until your arms are nearly straightened.
  5. Return legs and arms to starting position and perform 15 to 25 repetitions on each side.

Lat Pulldown Side Squats

  1. Stand with shoulders back, arms angled at a 90-degree angle, and feet together.
  2. Bring arms straight together above your head.
  3. Step out to right side while bringing weights to an upward   90-degree angle at shoulder level.
  4. Squat into a seated position, keeping knees behind toes.
  5. Return to starting position and repeat on other side by stepping out to left side and bringing weights to an upward 90-degree angle at shoulder level.
  6. Return to starting position and perform 15-25 repetitions of Steps 1-5.