Works quads, hamstrings, and glutes while improving balance and core strength. Hold dumbbells, step forward, and lower knee; perform four sets of 12-15 reps per leg.
Weighted Lunges
Tones lower body and builds core strength. Hold a dumbbell close to chest, squat until thighs are parallel to the floor; perform four sets of 10-12 reps.
Goblet Squats
Strengthens hamstrings, glutes, lower back, and core. Balance on one leg, hinge at hips, lower dumbbells; perform four sets of 10-12 reps per side.
Single-Leg Dumbbell Deadlifts
Builds back strength and core stability. Hinge forward, pull dumbbells to chest, squeeze shoulder blades; perform four sets of 8-12 reps.
Bent-Over Rows
Targets shoulders, triceps, and core. Press one dumbbell overhead while keeping the other at shoulder height; perform four sets of 12-15 reps per side.
Alternating Dumbbell Overhead Presses
Engages chest, triceps, and shoulders. Lie on a bench, push dumbbells until arms are extended, then lower slowly; perform four sets of 10-12 reps.
Dumbbell Bench Presses
Targets biceps for well-defined arms. Curl dumbbells toward shoulders, lower slowly; perform four sets of 12-15 reps per arm.
Biceps Curls
Engages and tones triceps. Hinge forward, extend arms back until parallel to torso; perform four sets of 12-15 reps per arm.
Triceps Kickbacks