Dumbbell Bench Press

• Grab a set of dumbbells and sit on a flat workout bench.
• With one dumbbell in each hand resting on your thighs, lie back onto the bench.
• Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
• Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
• Inhale and lower the dumbbells to the sides of your chest with control.
• This counts as one rep.

Triceps Dips

• Position your hands shoulder-width apart on a secured bench or stable chair.
• Slide your butt off the front of the bench with your legs extended out in front of you.
• Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
• Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
• Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
• Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

TRX Push-Ups

• Start standing at a 45-degree angle, facing away from the anchor point. The straps should be at full length.
• Grip the handles as you lower your chest toward your hands. Keep your back flat and core engaged as you lower down into a push-up.
• Press back up to your starting position. This completes one rep.
• Complete 8 reps.

For this exercise, the closer your feet are to the anchor point, the harder the move will be. The closer you are to standing straight up, the easier it will be.

Bent-Over Reverse Fly

• Holding a dumbbell in each hand, stand with your knees slightly bent. Keeping your back flat, bend forward at the hip joint.
• Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.

Skull Crusher

• Grab a set of dumbbells, and start by lying on your back with the knees bent.
• With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
• Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
• Lift your arms back to starting position. This is one rep.

Alternating Waves

• With a slight bend at your knees, grip the ropes, and make sure that there is no slack on the ropes.
• Brace your abs as you lift your left arm up, moving the left rope. As your left arm returns to the starting position, swing your right arm, moving the right rope.
• You'll want to find a rhythm and swing as fast as you can to really work your arms and shoulders.
• Be sure to keep your hips facing forward and stable. Your back should be flat, and your chest should be up and open.

TRX Mid-Row

• Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won't move and can support you weight). The straps should be at mid-length.
• Grab the handles with each hand and walk your feet out, approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
• Engage your core and make sure your spine is in a neutral position. Avoid rounding your shoulders and arching your lumbar spine.
• With your palms facing in and your ribs by your, side pull your elbows back. Keep your core engaged and tension on the straps as you return to the starting position with control. This counts as one rep.

Basic Push-Up

• Start in a plank position with your arms and legs straight, shoulders above your wrists.
• Take a breath in, and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Inhale to straighten your arms. This counts as one rep.
• If this is too difficult, do this exercise with your knees on the floor.

Banded Assisted Pull-Up

• Place a large resistance band [4] securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
• Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
• With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
• This counts as one rep.

Overhead Shoulder Press

• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.

TRX Deltoid Fly

• Before getting started, make sure the TRX suspension trainer is secured to an anchor point (a fixed object that won't move and can support you weight). The straps should be at mid-length.
• Grab the handles with each hand and walk your feet out approximately two feet away from your body. Your arms should be extended in front of you and your body should be in a straight line. The further you walk your feet in front of you, the more challenging the exercise will become.
• With your core engaged, open your arms out toward the sides, like you're making a "T" with your arms. Be sure to keep tension on the straps throughout the entire movement.
• With your core still engaged and tension on the straps, return to the starting position with control. This counts as one rep.

Upright Row

• Grab a pair of dumbbells.
• Stand with your feet shoulder-width apart.
• Let the dumbbells rest in front of you on your thighs with your palms facing inward (toward your thighs).
• Begin raising the dumbbells up to your shoulders. Your elbows will bend out to the sides. Keep the weights close to your body throughout the movement.
• Slowly lower the weights back down to starting position.