Reverse Lunge with Rotation and Biceps Curl Reverse Lunge with Rotation and Biceps Curl A Hold dumbbells at your sides and stand with your feet hip-width apart. B Step back with your left foot and bend both knees to lower your body until your right knee is bent to about 90 degrees. At the same time, rotate your upper body toward your right leg and curl the dumbbells to your chest. Reverse the movement by lowering the weights and rotating your chest to face forward, then return to the standing position. That’s one rep Now step back with your right foot and rotate to the left while curling. REPS: Do 10 to 15 per side. Deadlift to High Pull Deadlift to High Pull A Stand with your feet hip-width apart, and your knees slightly bent. Hold dumbbells in front of you, palms facing your thighs. B Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it's almost parallel to the floor. Allow your arms to hang straight. C Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms. Return to the starting position. That's one rep. REPS: Do 15. Plank Hold and Single-Arm Row Plank Hold and Single-Arm Row A Assume a pushup position with your hands gripping a pair of dumbbells; your hands should be slightly wider than shoulder-width apart and your feet slightly wider than hip-width apart. Engage your core and glutes throughout. B Keeping your hips parallel to the floor, bend your right elbow to pull the weight up toward the side of your toes. Pause, then slowly return the weight to the floor and repeat with the left arm. That’s one rep. REPS: Do 15. Squat with Leg Abduction and Lateral Raise Squat with Leg Abduction and Lateral Raise A Hold a pair of dumbbells at your sides and stand with your feet shoulder- width apart. B Brace your core and lower your body into a squat. Sit your hips back to squat. C As you return to standing, lift your left leg out to the side while raising your arms until they’re in line with your shoulders. Your palms should be facing the floor. REPS: Do 16 to 20, alternating the right and left legs. Hamstring Curl with Chest Press Hamstring Curl with Chest Press A Hold a lightweight dumbbell in each hand and lie faceup on the floor with your calves on a stability ball. Straighten your arms and hold the dumbbells perpendicular to the floor above your chest, palms facing your knees, and raise your hips to form a straight line from shoulders to feet. B Bend your knees to roll the ball toward your butt, while lowering the dumbbells to your chest. Reverse the movement to return to the starting position. That's one rep. If you lose balance during part B, do the exercise as two movements: First pull the ball toward you, then do the press. REPS: Do 15. V-Sit with Incline Press V-Sit with Incline Press A Hold a pair of light dumbbells in front of your shoulders and lean back so your torso is at a 40-degree angle. Raise your lower legs until they are parallel you’re the floor, keeping your knees bent. B Balancing in this V position, engage your core and press the dumbbells up and away from your body until your arms are straight. Return to the starting position. That’s one rep. REPS: Do 12 to 15. Side Plank with Rear Fly Side Plank with Rear Fly A Grab a dumbbell with your right hand and lie on your left side, then prop yourself up on your left forearm and raise your hips so your body forms a straight line. Extend the weight in front of you at shoulder level. B Slowly raise the weight toward the ceiling, keeping your arm straight and pulling your shoulder blades together. Return to the starting position. That’s one rep. Do a full set, then switch to a right side plank and lift the weight with your left arm. REPS: Do 12 to 15 per side. Dumbbell Thruster Dumbbell Thruster A Grab a pair of dumbbells and hold them, arms bent, in front of your shoulders with your palms facing each other. Position your feet shoulder-width apart, then quickly lower your hips until your thighs are almost parallel to the floor. B Explode back up and push the dumbbells above your head until your arms are straight. Straighten your arms completely and lock your elbows. Hold for 1 second, then lower the dumbbells as you squat back down. REPS: Do 10 to 15. Dumbbell Pushup and Row Dumbbell Pushup and Row A Assume a pushup position with your arms straight, your feet slightly wider than shoulder-width, and your hands resting on a pair of dumbbells directly below your shoulders. B Lower your body to the floor, pause then push yourself back up. C Then, from the up position, lift your right elbow toward the ceiling until your elbow passes your torso. Lower the weight, do another pushup, then row the left dumbbell. That’s one rep. REPS: Do 1o to 15. Dumbbell Reverse Lunge and Curl Dumbbell Reverse Lunge and Curl A Grab a pair of dumbbells and hold them at your sides with palms facing your thighs. B Step back about 3 feet with your left leg, simultaneously curling the dumbbells toward your shoulders as you lower your hips until your right knee is bent 90 degrees and your right knee is a few inches from the floor. Push back up and lower the dumbbells. Repeat, stepping back with your right leg. That's one rep. REPS: Do 10 to 15. Triceps Dip and Reach Triceps Dip and Reach A Sit on the floor with your knees slightly bent and your back against a 12-inch- high step. Grab the edge of the step with your hands slightly more than hip-width apart. Push your heels into the floor as you straighten your arms. Perform a dip. B After straightening your arms, reach your left arm straight out in front of your body at shoulder height while lifting your right leg. Hold for 2 seconds, then repeat, starting with a dip then lifting the other arm and leg. That’s one rep. REPS: Do 10 to 15. Dumbbell Sumo Squat Dumbbell Sumo Squat A Grab a dumbbell and hold an end with each hand at arm’s length in front of your waist. Position your feet wider than shoulder-width, toes pointed out to the sides. B 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. Keep your torso as upright as you can for the entire movement, with your lower back naturally arched. REPS: Do 10 to 15. Overhead Lunge Walk Overhead Lunge Walk A Hold two dumbbells at arm’s length over your head, palms facing forward. Pull your abs in toward your spine to stabilize your core. B Step your left leg forward into a lunge, then press up and step forward into a lunge with your right leg. That’s one rep. REPS: Do 10 to 15. .