Dumbbell Squat:
Strengthen your lower body with dumbbell squats, targeting quads, glutes, hamstrings, calves, and core muscles. Hold a dumbbell at chest height or in each hand by your side, squat down, aiming for at least parallel depth, then return to standing position.
Romanian Deadlift:
Work your hamstrings, glutes, adductors, and core with Romanian deadlifts. Hold dumbbells in front of you, hinge at your hips, sliding dumbbells down towards your shins while keeping your back straight.
Forward Lunge:
Engage quads, calves, hamstrings, and core with forward lunges. Hold a dumbbell at chest height or in each hand by your side, step forward with one foot, bending both knees into a lunge, then return to standing position.
Reverse Lunge:
Target hamstrings, glutes, and core with reverse lunges. Similar to forward lunges, step backward with one foot into a lunge position, then return to standing.
Dumbbell Chest Press:
Strengthen pecs and triceps with dumbbell chest presses. Lie on a bench, hold dumbbells above you with arms extended, bring dumbbells down towards your chest, then press them back up.
Dumbbell Flys:
Work chest, shoulders, and triceps with dumbbell flys. Lie on a bench, hold dumbbells above you with arms straight, slowly separate your arms in an arc motion, then bring them back together.
Standing Shoulder Press:
Build shoulder, tricep, deltoid, and pec muscles with standing shoulder presses. Hold dumbbells at shoulder height, palms facing away, press dumbbells overhead until arms are extended, then lower back to starting position.
Skullcrushers:
Target triceps with skullcrushers. Lie on a bench, hold dumbbells above you with arms extended, bend elbows to bring weights towards your head, then extend arms back up.