Full body workout. Perform 3x/week with at least one rest day after each workout
Stand with feet shoulder-width apart, holding dumbbells at your sides or with arms extended forward; lower your body by bending your knees and hips, keeping your back straight and knees over your toes, then push through your heels to return to the starting position.
Start in a plank position with hands slightly wider than shoulder-width apart; lower your body until your chest nearly touches the ground or elevated surface, keeping elbows close to your body, then push back up to the starting position. For an easier version, place hands on an elevated surface like a bench or table.
Stand a few feet in front of a bench, place one foot on the bench behind you, and hold dumbbells at your sides; lower your body by bending the front knee until the thigh is parallel to the ground, then push through the heel to return to the starting position.
Lie on a flat bench with a dumbbell in each hand, arms extended above your chest; lower the dumbbells to chest level by bending your elbows, then press them back up to the starting position.
Place one knee and hand on a bench for support, hold a dumbbell in the opposite hand, and pull it towards your hip while keeping your back straight; lower it back down.
Hold a dumbbell in each hand, step out to the side with one leg, and lower your body by bending the stepping knee while keeping the other leg straight; push through the heel of the bent leg to return to the starting position.
Hold a dumbbell in each hand at shoulder height, palms facing forward, and press the weights overhead until your arms are fully extended; lower them back to the starting position.
Anchor a loop band overhead, grab the ends with both hands, and pull down towards your chest, squeezing your shoulder blades together; slowly return to the starting position.
Start in a forearm plank position with your body in a straight line from head to heels, elbows directly under shoulders, and hold the position, engaging your core and glutes.
Hold a dumbbell in each hand, step forward with one leg, and lower your body until both knees are at 90-degree angles, then push through the front heel to bring the back leg forward into the next lunge.
Lie on an incline bench with a dumbbell in each hand, arms extended above your chest; lower the dumbbells to chest level by bending your elbows, then press them back up to the starting position.
Attach a loop band to a sturdy anchor, hold the band with one hand, and pull it towards your torso while keeping your elbow close to your body; slowly return to the starting position.
Place your upper back on a bench, rest a dumbbell on your hip, and extend one leg; lower your hips, then drive through your heel to lift your hips until your body forms a straight line from shoulders to knee.
Lie on your side on an incline bench, hold a dumbbell in the top hand, and lift it away from your body to shoulder height; slowly lower it back down.
Anchor a loop band overhead, hold the band with one hand, and extend your arm downward until fully extended; return to the starting position slowly.
Sit with legs bent and feet flat, anchor a loop band to one side, hold the band with both hands, and twist your torso away from the anchor point, engaging your core; return to the starting position.
Hold a dumbbell in each hand, step back with one leg, and lower your body until both knees are at 90-degree angles; push through the front heel to return to the starting position.
Hold a dumbbell in each hand at shoulder height, palms facing forward, and press the weights overhead until your arms are fully extended; lower them back to the starting position.
Place one knee and hand on a bench for support, hold a dumbbell in the opposite hand, and pull it towards your hip while keeping your back straight; lower it back down.
Anchor a loop band under one foot, hold the other end in the opposite hand, and hinge at the hips, lowering your torso while extending the free leg backward; return to the starting position.
Anchor a loop band behind you, hold the band with one hand extended out to the side, and bring it across your body, keeping a slight bend in your elbow; return to the starting position.
Hold a dumbbell in each hand with arms fully extended and palms facing forward; curl the weights up towards your shoulders, then lower them back down.
Anchor a loop band to one side, stand perpendicular to the band, hold it with both hands at chest height, and press it straight out in front of you, resisting the rotational pull; return to the starting position.
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