Goblet Squat

• Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
• With your weight focussed in your heels, push yourself up to the starting position to complete one rep.

Overhead Triceps Extensions

• Stand with your feet hip-distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.

Seated Russian Twist

• Sit with your heels about two feet from your butt, holding a dumbbell at your chest. Keeping your back straight, lean your entire torso back a few inches. You should feel your abs working to keep you upright.
• Without rounding your spine, rotate your rib cage to the left, then return to centre to twist to the right. This completes one rep.
• Perform the same amount of reps on each side.

Weighted Squat

• Stand with feet a little wider than your hips, with toes pointed slightly outward, holding one dumbbell in both hands.
• Sit back to squat, keeping the weight in your heels and your chest lifted. The bottom of the dumbbell should lightly tap the floor.
• Push through your heels to return to standing to complete one rep.

High-to-Low Woodchop

• With feet slightly wider than hip-distance apart, twist upward to the right, bringing the dumbbell above your head.
• Exhale and slice the weight diagonally across your body, ending twisted to the left with the dumbbell outside your left thigh. Pivot on your right foot as needed.
• The move is a bit percussive, so focus on the rotation initiating in your torso.
• Control the weight back up to the starting position to complete one rep.
• Complete the same number of reps on each side.
• Remember you are moving with force but also control. Don't give into the momentum of swinging the weight around.

Overhead Reach With Leg Lower

• Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With the sole of your left foot on the mat, bring your right toes toward the ceiling.
• Exhale and lower your arms and leg toward the floor, keeping your lower back touching the mat.
• Inhale and return to starting position to complete one rep.
• Perform the same number of reps on each side.

Side Plank With Reverse Fly

• Start in a side plank on your left side, holding your weight in your right hand with your right arm parallel to the floor.
• Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to starting position to complete one rep.
• Complete the same amount of reps on each side.
• If you feel unstable in this position, split your legs, bringing your right leg forward to steady yourself.

Dumbbell Swing

• Stand with your legs slightly wider than hip-distance apart and toes pointed slightly outward, holding your weight in both hands. Come into a squat, bringing the dumbbell between your legs and keeping your spine straight. Keep your chest open with shoulder blades sliding down your back.
• Exhale, pulling abs in as you forcefully straighten your knees and bring your pelvis over your feet, squeezing your glutes as you stand. Your arms will naturally swing forward to around chest height; think of them like a pendulum riding the momentum of your straightening legs.
• Inhale and allow the weight to fall between your legs, returning to the squat. This completes one rep.

Plank With Row

• Start in a plank position, holding a weight in your right hand.
• Keep your torso stable as you pull your elbow toward the ceiling, squeezing your right shoulder blade toward your spine.
• Lower the weight to the floor with control to complete one rep.
• Do the same amount of reps on each side.

Deep Squat With Overhead Reach

• Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward, holding one heavier dumbbell with both hands.
• Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead.
• Lower your arms as you straighten your knees to stand; this completes one rep.

High Knees

• Hold one dumbbell at chest height and run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up, running in place.

Standing Side Bend

• Stand with your feet a little wider than hip-distance apart, holding a dumbbell over your head. Squeeze your head with your upper arms to fire up your core and protect your neck.
• Bend sideways to the right, squeezing your waist on the right side, but focus more on the energy of your torso stretching upward rather than collapsing to the side. Keep your neck as neutral as possible, looking forward, not down.
• Pull the left ribs down to return to standing upright, to complete one rep. This focuses the work on the left obliques.
• Complete the same amount of reps on each side.

Lawnmower

• Holding one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.
• Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.
• Bend your knees and squat as you return to the starting position to complete a rep.
• Complete the same amount of reps on each side.

Sumo Squat Side Bends

• Start in a wide stance with your toes pointed out; hold a dumbbell just above your head with elbows wide to sides.
• Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor.
• Keep low in your sumo squat as you alternate side bending to the left and right.

Rotated Row

• Start in a shallow squat, holding the weight in your right hand.
• Pull your elbow back, squeezing your right shoulder blade toward your spine while you twist to the right. This counts as one rep.
• Perform the same amount of reps on each side.

Overhead Circle

• Stand with your feet slightly wider than your hips with your knees soft. Hold the dumbbell overhead with both hands.
• Keeping your abs pulled to the spine, circle the weight around your head starting to the left. Your ribs can move slightly, but your pelvis should stay still.
• Complete the same amount of circles on each side.

Side Lunge to Curtsy Squat

• Holding a 10-pound dumbbell at your chest, step your left leg wide to the left coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
• Push off with your left foot and cross the left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.
• Step out to the left, returning to your side lunge to complete one rep.
• Complete the same number of reps on each side.

Low-to-High Woodchop

• Stand with your feet slightly wider than hip-width apart, holding a 10-pound dumbbell.
• Squat and twist to the right, bringing the weight to the outside of your right knee.
• Exhale and twist to the left while raising your arms overhead, pivoting on your right foot. This completes one rep.
• Perform the same number of reps on each side.

Single-Leg Touch

• Holding a 10-pound dumbbell in your right hand, stand on your left leg with your right foot lifted.
• Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
• Push through your left heel and return to the starting position to complete one rep; try to keep your right foot off the ground as you complete all your reps.
• Complete the same amount of reps on each side.

Single-Arm Chest Press

Working one arm at a time makes the core work more to stabilize your torso while you work your chest.

• Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand and bring both hands to the ceiling.
• Bend your left elbow, lowering your upper arm to floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.
• Perform the same number of reps on each side.