Dumbbell Squat

This exercise will work your quads, hips, hamstrings and glutes.

Stand with your feet hip-width apart, arms bent, holding a dumbbell above each shoulder.
Bending at the knees, push your hips back and squat down, as if sitting in a chair. Keeping your
chest lifted, squat as low as you can. Then, push into your heels and straighten your legs to
stand back up. Perform 10 reps or as many as you can.

Sumo Squat

This exercise will work your quads, hips, hamstrings, glutes and calves.

Grab a single dumbbell and stand with your feet about three feet apart, toes pointed outward.
Hold the dumbbell close to your chest, with the discs facing the floor and ceiling. Bend at your
knees and lower your legs until your thighs are parallel to the floor. Push through your heels to
return to starting position. Perform 10 reps or as many as you can.

Shoulder Press

This exercise will work your shoulders and triceps.

Stand with your feet shoulder width apart and bend your arms so that you are holding a
dumbbell in each hand a few inches above your shoulders. Your palms should be facing your
neck. To perform the exercise, simply extend your arms fully above your shoulders. Bend at the
elbows to lower the weights back to starting position. Perform 10 reps or as many as you can.

Dumbbell Bench Press

This exercise will work your chest, triceps and back.

Holding a dumbbell in each hand, lie flat on your back on a mat or a bench. Hold the dumbbells
above your chest, shoulder-width apart, palms facing the ceiling. Push the dumbbells towards
the ceiling as you exhale. When you reach the top of the exercise, hold for one second. Inhale
as you lower the weights back to starting position. Perform 10 reps or as many as you can.

Upright Row

This exercise will work your biceps and shoulders.

Grab a dumbbell in each hand and stand with your feet hip-width apart. Fully extend your arms
and allow the weights to rest on your thighs. Bending at the elbows, slowly raise the dumbbells
toward your shoulders in a straight line, making sure to keep the weights close to your body.
When your reach your shoulders, slowly lower them back to the starting position. Perform 10
reps or as many as you can.

Lateral Arm Raise

This exercise will work your shoulders and back.

Stand with your feet hip-distance apart with a dumbbell in each hand. Allow your arms to hang
at your sides, with palms facing the floor. Keeping your arms straight the entire time, raise them
without bending your elbows until they are level with your shoulders and parallel with the floor.
With control, lower your arms back to your sides.

Tricep Extensions

This exercise will work your triceps.

Grab a single dumbbell and stand with your feet hip-distance apart. Wrap both of your hands
around the dumbbell and hold it behind your head. Your upper and lower arms should form a
90-degree angle. Your hands should be clasped at the top of the weight and aligned with the
back of your head. To perform the exercise, use your triceps to straighten your arms until the
dumbbell is positioned directly above your head with its discs facing the walls. Then, slowly
lower back to starting position. Perform 10 reps or as many as you can.

Ab Swing

This exercise will work your core.

Begin in a squat with your feet shoulder-width apart. Grab the top disc of a dumbbell in both
hands and allow it to hang between your legs, hovering just above the floor. To perform the
exercise, contract your abs and, keeping your arms straight, straighten your legs and raise the
dumbbell to shoulder height. Slowly reverse the movement to return to starting position. Perform
10 reps or as many as you can.

Side Bend

This exercise will work your obliques.

Hold a dumbbell in your right hand and stand with your feet shoulder width apart. Contract your
abs and bend at the waist to the right, lowering the dumbbell as far as you can towards the floor.
Keeping your core braced, raise your torso back to the starting position. Perform 10 reps, then
switch to your left side.