Keep your feet shoulder width apart and hands outside the thighs. Bend at hip joint, push the glutes back and lower the dumbbells till your upper back is parallel to the floor. Make sure to keep the back straight and weight in your heels throughout the movement. Press yourself back to standing. K...

Step back into a deep lunge until your front knee is at a 90-degree angle and your back knee grazes the ground. Keeping the thumbs facing up, curl both dumbbells toward your shoulders. Hold this position and press the dumbbells overhead. Lower the dumbbells back to your sides and step forward to ...

Start with your feet wider than shoulder-width apart, toes turned out at 45-degree angle, and dumbbells in your hands. Keep the weight in your heels, press your glutes back to squat down. Come back to standing and raise the dumbbells in front of you until the weights in line with your shoulders. ...

Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Keep your hands shoulder-width apart, back flat, abs engaged, and head in alignment. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the...

Lie on your back on the floor with your knees bent and weights in your hands. Brace your lower belly and lift your body off the ground. Lower yourself back to the starting position. With your elbows by your waist, slowly curl the weight up, At the top of the move, pause for a beat and squeeze you...

Lie down on your mat with your feet pressing against a bench or chair. Lift the dumbbells to chest height with your palms facing forwards. Breathe out and push the dumbbells up until your arms are fully extended, using your pecs to power the movement. Pause for a second at the top, then slowly br...

Take two dumbbells, one in each hand. Hinge from the hips until your body is almost parallel to the floor and allow the arms to hang straight down from the shoulders with a neutral grip.
Keeping the elbows soft, pull the dumbbells parallel to the floor using the rear deltoids.
Slowly lower the du...

Begin in plank position with your hands underneath your shoulders, and your body in one straight line. Then step your left hand out to the side at the same time as stepping your left foot out the same distance. Follow by stepping your right hand and foot across to meet your left. Move sideways th...

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor, shifting your weight onto your hands. Jump your feet back to softly land on the balls of your feet i...

Have a single dumbbell in your hands. Start with your back against a wall with your feet shoulder width apart. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet so your knees are directly above your ankles (rathe...

Start in boxing stance: feet slightly wider than shoulder-width apart with the right foot in front and fists protecting face. Keep the torso twisted slightly and feet ready to turn to push the weight forward. Keep your weight on the back foot until it’s time for the transfer to gain speed and mom...

Assume a standing position while holding a dumbbell in the right hand with a neutral grip. Hinge forward until your torso is roughly parallel with the floor and then begin the movement by driving the elbows behind the body while retracting the right shoulder blade. Pull the dumbbells towards your...

Hold a dumbbell in each hand, keep your weight in your heels. Maintain a neutral spine, and keep your chin tucked. Keeping a slight bend in your knees, hinge at the hips and lower the body until the dumbbells are down to the middle of your shins. Come back to standing. Lower the body one more tim...

Come into plank position with feet wider than hip distance apart and a dumbbell in each hand. Engage your core to avoid your hips rocking side to side. Keeping the elbow close to your ribcage, lift your dumbbell towards the chest to do a narrow row and then extend the arm straight back to engage...