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- The Ultimate Home Workout Guide to the 150 Best Moves, Plus 30-Minute Workout Videos
The Ultimate Home Workout Guide to the 150 Best Moves, Plus 30-Minute Workout Videos
by
jenny sugar
Getty / fabio formaggio / 500px
You want to get in a good workout, but the only equipment you have is your body and a pair of dumbbells. Perfect! Here’s a collection of the most effective bodyweight and dumbbell exercises you can use to get your heart rate up and build muscle. Click the links ahead if you’re looking to target a certain part of the body, and then mix and match a handful of moves to create your own workout – use this simple template to create a home workout. Not sure how to do that? Click the link that says “30-Minute Home Workout Videos” and follow along – these workouts either use no equipment or dumbbells.
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Jump Squat
- Start by coming into a squat with your arms by your sides.
- Swing your arms to the ceiling as you jump off with both feet. Land quietly as you return to the squat position. This completes one rep.
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Sumo Squat Jump
- Stand in a wide sumo squat position with your feet slightly turned out, arms resting on your hips.
- Jump up explosively, keeping your core engaged.
- Land with control, lowering your body back into the wide sumo squat position to complete one rep.
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Around-the-World Squat Hop
- Before you start this move, visualize a large square on the floor where you’re standing in the bottom right corner, feet hip-distance apart.
- Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
- Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you’re back where you started.
- This completes one rep.
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180 Jump Squat
- Start in a deep squat with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
- Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left with the left hand reaching toward the ceiling and the right hand toward the floor.
- Repeat, but reverse directions so you jump spinning to the right, going back the way you came. This completes one rep.
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Squat Jack
- Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a “goal post” position with elbows bent and close to your thighs.
- Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
- This completes one rep.
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Jump Squat With Heel Click
- Begin with the feet slightly wider than your hips, bend your knees, and, keeping your weight in your heels, squat.
- Jump up as high as you can and bring your feet together so they touch.
- Land quietly back into a squat. This makes for one rep.
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Lunge Jumps
- Stand with your feet together and your knees soft.
- Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
POPSUGAR Photography / Kathryna Hancock
Side Skaters
- Start in a small squat.
- Jump sideways to the left, landing on your left leg.
- Bring your right leg behind to your left ankle, and don’t let it touch the floor.
- Reverse direction by jumping to the right with your right leg. This completes one rep.
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High-Knee Skips
- Skip in place by hopping on your right leg while bringing the left knee up toward your chest.
- Engage your abs as the knee comes toward your chest.
- Switch legs, and keep skipping while pumping your arms.
- This completes one rep.
Getty / skynesher
High Knees
- Hold one dumbbell at chest height and run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
- One high knee on each side counts as one rep.
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Reverse Lunge and Hop
- Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge.
- This counts as one rep.
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Lateral Bunny Hop
- Make small jumps side-to-side as if you are jumping over an invisible line.
- Keep your legs as close together as possible, and swing your arms to help you jump.
- A jump to the left then the right completes one rep.
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High Knees
- Run in place while lifting your right knee high to the level of your waist. Engage your abs as the knee comes up. Pump your arms at the same time.
- Then lift your left knee up. This counts as one rep.
Getty / SrdjanPav
Cross Jack
- Stand with your feet shoulder-width apart and extend your arms straight out to either side with palms facing down. This is the starting position.
- Jump and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot.
- This counts as one rep.
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Gate Swings
- Begin standing with your feet together. Hop your feet wide apart and come into a deep squat, bringing your hands to your thighs. Your toes will be pointed outward.
- Push off your thighs with your hands for leverage as you jump your legs together to complete one rep.
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Gate Swings With Cross
- Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
- Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing “cross-legged” stance.
- Immediately jump your legs back out to a wide squat with your hands at your knees.
- Push off your knees and jump your legs together, crossing your left leg in front of your right to complete one rep.
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Lateral Bounding
- Start in a shallow squat with your weight on your right foot, and leap sideways as far as you can go to the left, landing on your left foot and bringing the right foot to the left. Immediately reverse directions and jump to the right.
- This counts as one rep.
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Jumping Lunge
- Stand with your feet staggered, your left foot slightly in front of your right. Making sure you’re not too stiff, keep your stance active with your knees bent in a slight but not full lunge.
- With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front.
- Without rest, repeat this movement, alternating which leg is in front. This completes one rep.
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Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can to complete one burpee.
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Squat Thrust
- Begin standing with the feet hip-distance apart.
- Lower into a crouching squat with your hands on the floor.
- Keeping the abs engaged, jump your feet back so you’re in plank position.
- Keeping the arms straight, jump your feet forward behind the hands.
- Stand up to complete one rep.
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Frogger
- Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
- Jump your feet back to a plank to complete the rep.
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Mountain Climber
- Start in a traditional push-up starting position – shoulders over hands and weight on just your toes.
- Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
- Switch legs, bringing the left knee forward while moving the right leg back. This completes one rep.
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Plank Jacks
- Begin in the plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of jumping jacks, jump your legs wide apart and then back together to complete a rep.
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Plank With Bunny Hop
- Begin in a plank position with feet touching.
- Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
- Jump your feet back to plank and repeat on the other side to complete one rep.
POPSUGAR Photography / Kyle Hartman
Air Squat
- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
- Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor and bend the elbows, keeping weight back in your heels.
- Rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
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Dumbbell Squat
- Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
- Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don’t let your knees move beyond your toes, and don’t let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
- Press through your heels, and slowly straighten your legs to stand up, completing one rep.
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Goblet Squat
- Stand with your feet wider than shoulder width with toes pointed slightly out. If using a dumbbell, hold it at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position. This completes one rep.
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Dumbbell (Kettlebell) Swing
- Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell if you have it) in both hands.
- Bend the knees slightly, pushing the hips back, lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back.
- Forcefully squeeze your glutes and drive the heels down to thrust the weight forward as you straighten the legs. All the work is done by the lower body and core in this exercise and your arms will naturally swing forward to around chest height or above the head.
- Allow the weight to fall between your legs, bending the knees, ready for the next rep.
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Dumbbell Deadlift
- Stand with your feet hip distance apart.
- Hold a dumbbell in each hand by your sides with straight arms.
- Push your butt back as you bend the knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
- Straighten your legs to stand up.
- This completes one rep.
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Romanian Deadlifts
- Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly bend at your hip joint (not your waist), and lower the weights as far as possible without rounding your back, which should remain straight.
- Squeeze your glutes to slowly pull yourself up (don’t use your back). This completes one rep.
Getty / Klaus Vedfelt
Single-Leg Deadlift
- Hold a dumbbell in each hand and lift your right foot slightly off the ground.
- Keeping your back neutral, lean your entire torso forward while raising your right leg, which should stay in line with your body. The dumbbells will lower toward the ground. Keep your right shoulder blade pulled down your back.
- With your back straight, return upright, coming to your starting position. This completes one rep.
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Sumo Squat
- Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most out of the exercise.
- This counts as one rep.
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Plié Squat
- Start with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands behind your head, bend your knees until your thighs are parallel to the floor. Your knees should stay over your ankles and your shoulders directly over your hips and your back.
- Straighten knees to return to standing to complete one rep.
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Wide Squat With Calf Raise
- Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest, and squat down so your thighs are parallel with the floor, knees over the ankles.
- Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.
- Continue pulsing for 30 seconds, and then switch sides for another 30 pulses. This completes one rep.
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Narrow Squat With Back Kick
- Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
- Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
- Do another squat and then straighten the leg. Do a back kick with the right leg, and step the right foot back to meet the left.
- This counts as one rep.
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Single-Leg Squat
- Stand firmly with both feet together. Put weight into your left leg and lift your right leg into the air.
- Keeping the leg lifted, bend the left knee into a squat. Then straighten the leg to complete one rep.
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Basic Squat With Side Leg Lift
- Stand with your feet shoulder-width apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
- Then rise back up, straightening the legs completely and lifting the left leg out to the side, squeezing the outer glute.
- As you step the foot back into shoulder-width position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position. This counts as one rep.
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Single-Leg Touch
- Holding a 10-pound dumbbell in your right hand, stand on your left leg with your right foot lifted.
- Keeping your back flat, bend your left knee while bending forward at your hips to lightly touch the dumbbell to the ground. Keep your right knee bent and your right leg close to your body.
- Push through your left heel and return to the starting position to complete one rep.
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Good Morning
- Stand with your feet hip-width apart, and place your hands at the back of your head with your elbows opened wide.
- Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at that hips, until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
- Return to standing, squeezing your glutes when you are upright. This completes one rep.
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Rotating Deadlift
- Stand on your left leg with the right leg behind you with a bit of weight on your toes for balance; both knees are slightly bent. Place your hands behind head.
- Pull your abs toward your spine and keep your back straight as you hinge forward from your hips until your torso is almost parallel to floor.
- With a flat back, press through your left heel and return to standing as you twist your ribs and shoulders to the left. Your pelvis should stay still. This completes one rep.
Getty / PeopleImages
Alternating Forward Lunge
- Stand tall with your feet hip’s width distance apart. Bend the elbows at your sides or rest your hands on the hips.
- Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just above the floor.
- Keep the weight in your heels as you push back to the starting position.
- Repeat stepping with the left foot this time, completing one rep.
- Keep alternating for 30 seconds.
POPSUGAR Photography / Tamara Pridgett
Bulgarian Split Squat
- Grab a pair of 10-pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair, or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one rep.
Getty / SrdjanPav
Alternating Reverse Lunge
- Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
- Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
- Step the left foot in, and lunge back with the right foot.
- Continue alternating for 30 seconds.
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Forward Backward Lunge
- Stand with the feet together.
- Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
- Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
- This counts as one rep.
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Alternating Side Lunge
- Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn’t go beyond your right toes. Keep your chest lifted and your weight in your heels.
- Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
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Curtsy Lunge
- Start from standing and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
- Return to standing, and switch sides to complete one rep.
Getty / skynesher
Side Lunge to Curtsy Squat
- Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
- Push off with your left foot, and cross the left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.
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Standing Booty Kicks
- Stand tall, and place your hands on your hips.
- Put all the weight in your right leg, keep both legs straight, and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed, and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
- Then lower your left leg so it’s parallel with your right, but don’t let it touch the ground. This completes on rep.
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Surrenders
- Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
- Bring your left knee down so you are kneeling.
- Lift your right knee up and place your right foot in front of you. Bring the left foot forward, coming into a deep squat, then press through your heels to come to standing.
- Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.
Getty / franckreporter
Dumbbell Box Step-Ups
- Find a sturdy bench, coffee table, wooden box, or kid’s chair that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
- Hold a dumbbell or kettlebell in each hand by your side (or, for a more advanced version, in the front rack position at your shoulders).
- Step your right foot onto the box, then your left, so both feet are on top of the box.
- Softly step the right foot back to the ground, then the left.
- This counts as one rep.
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Single-Leg Bridge Lift
- Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
- Then, pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
- Slowly lower your body to the floor and repeat. Switch legs to complete one rep.
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Glute Bridge March
- Begin on your back with feet about 12 inches from your bum and hands by your sides with palms up.
- Press your heels into the ground and lift your pelvis up until your knees, pelvis, and shoulders form a straight line.
- Hold your bridge while you lift your right knee toward your chest, until your hip is at 90 degrees.
- Return the heel to the floor and lift the left knee. Do not let your pelvis sag or your back overarch while lifting and lowering your knees. This completes one rep.
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Fire Hydrant Exercise
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg to the right, until it is parallel to the ground. Avoid lifting your right hip, as you should keep both hips squared toward the floor.
- With control, lower your leg back to the ground to complete the rep.
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Donkey Kick
- Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
- Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
- Return to start position to complete one rep.
Getty / skynesher
Weighted Donkey Kick
- Start on all fours, and place a weight in the crease of your right knee.
- Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all – the motion is just in the hip joint.
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Overhead Shoulder Press
- Hold a dumbbell in each hand just above your shoulders, palms facing in.
- Straighten your arms above you.
- Bend your elbows, coming back to the starting position to complete one rep.
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Bicep Curl
- Start by holding a dumbbell in each hand at the sides of your body.
- Keeping your elbows close to your sides, slowly raise the dumbbells to your chest.
- Moving with control, lower back to the starting position.
- This counts as one rep.
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Wide Bicep Curl
- Stand with your feet slightly wider than hips-width-distance apart.
- Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up.
- Bend at your elbows, pulling the weights toward your ears.
- Extend your arms out wide again to complete one rep.
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Bicep Curl and Overhead Press
- Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
- Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
- Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
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Overhead Triceps Extensions
- Stand with your feet hip-distance apart.
- Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
- Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
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Triceps Kickback
- Holding a dumbbell in each hand, hinge forward from your hips, bending your knees slightly. Bend your elbows behind you.
- Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, then return to the starting position.
- This counts as one rep.
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Upright Row
- Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
- Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
- Slowly lower them to the starting position. This counts as one rep.
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Bent-Over Row
- Lean forward and bend both knees, remembering to keep a flat back.
- Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
- Slowly lower the weights back to the starting position to complete one rep.
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Rotate Row
- Start in a shallow squat, holding the weight in your right hand.
- Pull your elbow back, squeezing your right shoulder blade toward your spine while you twist to the right. This completes one rep.
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Bent-Over Reverse Fly
- Holding a dumbbell in each hand, stand with the knees slightly bent. Keeping your back flat, bend forward at the hip joint.
- Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the ground. This completes one rep.
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Skull Crushers
- Grab a set of dumbbells, and start by lying on your back with the knees bent.
- With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
- Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
- Lift your arms back to starting position. This is one rep.
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Lying Chest Fly
- Lie on your back with your hips and knees both at 90-degree angles. Using your low abs, press your lower back into the mat. Raise your arms toward the ceiling, palms facing each other, keeping the elbow joint slightly bent.
- Keeping your torso stable, open your arms out to the sides until your elbows are about two inches from the floor.
- Raise your arms back to the ceiling, bringing the weights together over your chest. This counts as one rep.
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Lying Overhead Reach
- Lie on your back with your hips and knees both at 90-degree angles, using your low abs to press your lower back into the mat. Holding five- to eight-pound dumbbells, raise your arms toward the ceiling, keeping the elbow joint slightly bent.
- Reach your arms overhead, tapping the dumbbells on the floor above your head. Do not let your back arch away from the floor as you lower the weights.
- Raise your arms back to the starting position to complete one rep.
POPSUGAR Photography / Tamara Pridgett
Dumbbell Bench Press
- Grab a set of dumbbells, and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
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Single-Arm Chest Press
- Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand and bring both hands to the ceiling.
- Bend your left elbow, lowering your upper arm to floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.
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Triceps Dip
- With your hands shoulder-width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
- Keeping your pelvis high, inhale, and bend your elbows straight behind you.
- Exhale and straighten your arms, working the triceps. This completes one rep.
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Reverse Plank Bridge
- Begin seated with your hands behind you with your fingers pointed away from you.
- Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees.
- Lower your pelvis back to the ground to complete one rep.
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Tabletop to Reverse Pike
- Start in a tabletop position. Inhale, and as you exhale, lower your hips and straighten your legs so your hips are hovering above the floor.
- Flow back to the tabletop position to complete one rep.
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Plank
- Balance on the hands and toes with the body in one straight line, hands underneath the shoulders and feet hips-width distance apart.
- Pull your abs to your spine, and hold this position for 30 to 60 seconds. This counts as one rep.
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Plank With Shoulder Tap
- Begin in a plank variation with your feet slightly wider than your hips for added stability.
- Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
- Bring your left hand to your right shoulder, and return it to the mat. This counts as one rep.
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Plank Dumbbell Row
- Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
- With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
- Keeping your neck long and energized, return the weight to the ground to complete the rep.
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Plank and Straight-Arm Kickback
- Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
- Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.
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Plank With Arm Circle
- In a plank position, reach your left arm back and then circle it overhead, bringing your palm back to the floor; repeat on the other side to complete the rep.
- The wider your feet are, the more stable you will be. Do not let your pelvis drift toward the ceiling.
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Plank With Lateral Arm Raise
- Start in a plank position.
- Keeping your torso stable, slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable, try moving your right hand so it is under the center of your chest rather than under your right shoulder.
- Keeping your torso stable, bring your arm back to the plank position. Do not round your back or twist your spine.
- Repeat this same motion on the other side, extending your right arm to your side. This counts as one rep.
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Two-Point Plank
- Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Cheat your right leg toward your center line, and lift your left leg off the ground so your heel is even with your pelvis.
- Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for 10 seconds.
- Keeping your torso stable, bring your right elbow to your left knee under your body. Do not round your back or twist your spine, and keep your pelvis down. Then reach the arms and leg out and away from each other. This is one rep.
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Bird Dog
- Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as you bring your left knee and right elbow together under your torso.
- Keeping your torso stable, straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of your leg and your butt.
- This completes one rep.
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Creepy-Crawly Plank
- Start in plank position. As you bend your elbows out to the sides and lower your torso toward the floor, bend your left knee and touch it to your left elbow.
- As you straighten your arms, come back to plank position with your left foot next to your right. Lower your torso and touch your right knee to your right elbow. Then return back to plank position. This counts as one rep.
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Plank Side Walk
- Begin in plank position with your hands underneath your shoulders, body in one straight line.
- Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you’re back in plank position. Your hands move together as your feet step apart.
- Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep the hips low as you move, drawing the navel toward the spine.
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Plank With Alternating Shoulder and Knee Tap
- Begin in a plank variation with your feet slightly wider than your hips.
- Bring your right hand to your left shoulder, then place that hand back on the mat. Bring your left hand to your right shoulder and return it to the mat.
- Bring your right knee and your left hand toward one another under your body; return to plank and switch sides so your left knee meets your right hand. This completes one rep.
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Push-Up
- Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
- As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.
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Chaturanga Push-Up
- Start in a plank position with your arms and legs straight, shoulders above the wrists.
- Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.
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Push-Up and Rotate
- Begin in a plank position with your feet in line with your hips.
- Lower your body toward the floor, and then push through your arms, returning to plank.
- Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
- Return to plank position, bringing your hand back to the floor. This completes one rep.
POPSUGAR Photography / Kyle Hartman
Push-Up and Rotate
- Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
- Lower your body toward the floor, then push through your arms, returning to plank.
- Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
- Return to plank position, bringing your hand back to the floor. Do another push-up and twist to the right. This completes one rep.
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One-Legged Push-Up
- Start on your hands and knees.
- Extend your left leg behind you so it’s parallel with the floor. Engage your abs.
- With your leg extended, bend your elbows lowering your torso toward the floor while keeping your left heel in line with your left hip.
- Straighten your elbows to push yourself away from the floor to complete one rep.
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Diamond Push-Up
- Start in plank position with your hands under your shoulders and your body in one straight line.
- If your knees aren’t on the floor, separate your feet so they’re about shoulder-width apart to help you stay balanced throughout the exercise.
- Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
- Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.
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Spider-Man Push-Up
- Start in a traditional plank position, with your hands under your shoulders, and your body in one straight line.
- Bend your elbows out to the side to lower your torso toward the floor, and bring your left knee and touch it to your left elbow.
- As you straighten your arms, return to plank position bringing your left foot next to your right, then repeat this move on the other side. This counts as one rep.
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Asymmetrical Push-Up
- Start in a plank on your knees. Move your left hand out to the side, then bend both elbows lowering your torso toward the mat. Straighten your arms to return to plank.
- Switch your hands, bringing in the left hand while stepping the right hand wide – this is where you should try jump off your hands. Perform a push-up. This completes one rep.
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Uneven Push-Up
- Begin in a plank then lower your left elbow to the ground, with your forearm crossing under your chest. From this position bend your right elbow, lowering your body to the mat.
- Straighten your right elbow to complete one rep.
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Up-and-Down Plank
- Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
- Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.
- Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. This completes one push-up walk.
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Elbow Plank
- Start on the floor, resting on your forearms and knees.
- Step your feet out one at a time, coming into a plank position.
- Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
- Hold for 30 seconds, and work your way up to one minute as you get stronger. This counts as one rep.
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Elbow Plank and Reach
- Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
- Reach your right arm straight out, with the thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.
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Plank With Side Step
- Start in an elbow plank.
- Extend your left leg out to the side, gently tapping your toes on the ground.
- Bring your foot back into a plank. Repeat the same movement with your right leg to complete one rep.
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Elbow Plank With Donkey Kick
- Begin in an elbow plank with elbows directly under shoulders, abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
- Lift your left leg off the ground, bending your knee so the sole of your foot is toward the ceiling. Keep your pelvis square to the floor. Don’t let your pelvis twist.
- Press your left heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
- Lower the bent leg slightly. This pulse counts as one rep.
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Down Dog Push-Up
- Begin in Quarter Dog (Downward Dog on your elbows).
- Exhale, and press hands into the mat to straighten your elbows, coming into Down Dog.
- Inhale and lower your elbows gently back to the mat to complete one rep.
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Elbow Plank With Knee Drive
- Start in an elbow plank, and bring your right knee into your nose; your pelvis will rise toward the ceiling. Place your right foot back on the ground.
- Alternate sides, bringing your left knee in. This completes one rep.
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Reverse Plank With Leg Lift
- Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you, fingertips facing the toes.
- Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
- Alternate between lifting your right leg up and then your left to complete one rep. Move with control, making the movements slow and steady, and keeping the hips lifted.
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Side Plank
- Sit on your right side with your legs slightly bent and your feet stacked.
- Place your right hand about 12 inches from your pelvis.
- Push your hand into the ground, and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing, stagger your feet so the top leg is in front.
- Hold for 30 seconds, and switch sides to complete one rep.
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Star Plank
- Come into a side plank on the right side. Flex both feet and lift your left arm straight in the air.
- Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can without letting your waist sink to the ground.
- Then slowly lower your right leg back to the starting position to complete the rep.
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Side Plank With Weight
- Start in a side plank on your left side, holding a dumbbell in your right hand with your right arm parallel to the floor.
- Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to the starting position to complete one rep. Squeeze your inner thighs together for added stability.
- If you feel wobbly in this position, split your legs, bringing your right foot forward.
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Side Elbow Plank
- Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
- Stagger your feet so your left foot is just in front your right or stack the heels.
- Reach your left arm up toward the ceiling, which will help you lift your waist.
- Hold for 30 to 60 seconds to complete one rep.
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Side Plank March
- Come into an elbow plank on the right side. Your feet should be staggered with the foot of the top leg in back.
- Bring your bottom knee toward your chest and hold for two seconds. Place your foot on the ground and raise your top knee toward your chest and hold once again for two seconds before returning to the starting position.
- Do not sway forward or backward or let the rib cage sag while marching in this position. This completes one rep.
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Twisting Side Plank
- Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body, palm down.
- Place your left arm behind your head, and inhale to prepare.
- Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection, pulling your navel in toward your spine even more.
- Return to starting position, and then switch sides to complete one rep.
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Sassy Side Plank
- Lie on your left side with the knees slightly bent and your elbow underneath your shoulder.
- Press into your bottom forearm to lift the hips as high as you can, keeping the abs engaged.
- Raise your top knee to open the thighs like butterfly wings, then slowly lower the knee, completing one rep. The move is similar to the clam.
POPSUGAR Photography / Kyle Hartman
Side Elbow Plank With Pulse
- Start in a side elbow plank on your right side.
- Lower your hips slightly and then lift your pelvis up, feeling the right side of your body engage, especially your abs. This completes one rep.
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Side Elbow Plank With Leg Lift
- Start in a side elbow on the right side.
- Without letting your pelvis drop, lift your left leg up so your foot is higher than your hip.
- Lower the left leg down with control, and activate your right inner thigh to help keep you stable. This completes one rep.
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Side-Plank Crunch
- Begin in a side elbow plank with your left elbow down and your right hand behind your head.
- Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
- Lengthen your right leg back to the starting position to complete one rep.
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Oblique V-Crunch
- Lie on your right side, with your left hand behind your head and right hand on the floor.
- Press down into your right hand as you raise your straight legs off the floor bringing your torso toward your legs.
- Lower yourself back to the floor with control. This completes one rep.
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Diamond Sit-Up
- Lie on your back, and open your legs into a diamond shape (aka butterfly legs) with the soles of your feet pressed together and knees out wide. Extend your arms overhead.
- Inhale to curl your torso up, and tap the floor in front of your feet to stretch your glutes a bit.
- Slowly lower back to the starting position.
- This counts as one rep.
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Bicycle Crunch
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling” motion).
Getty / skynesher
Dumbbell Crossover Punch
- Begin by lying on your back with your knees bent and your feet flat on the ground, about two feet from your butt. Hold weights, five- to eight-pound dumbbells, in both hands at your chest with your elbows on the floor.
- Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as you “punch” your right hand to the outside of the left knee.
- Bring the right hand back to your chest as you untwist, bringing your torso back to the center, and roll down to the ground.
- Repeat the sit-up, twisting to the right side to complete one rep.
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Straight-Leg Sit-Up
- Begin on your back with your legs straight and arms raised toward the ceiling.
- Roll up to sitting, focusing on the abs rounding the back. Roll back down to the mat slowly, one vertebra at a time. This completes the rep.
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Seated Russian Twist
- Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
- Reach your arms out in front of you, and twist your torso to the right, then to the left, completing one rep. Lower your heels to the ground if you need to.
Getty / skynesher
Seated Russian Twist
- Holding a dumbbell in both hands, sit on the ground with your knees bent and your heels about a foot from your butt.
- Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
- Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging.
- Inhale through center, and rotate to the right. This completes one rep.
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Trunk Twist
- On your back with knees bent to 90 degrees, twist your torso to lower your legs to the floor.
- Use your abs to return your legs to starting position, and then switch sides. This counts as one rep.
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Scissor Abs
- Lie flat on your back with your arms at your sides, palms pressing into the floor. You can place your hands under your pelvis if you feel the need to protect your lower back.
- Bring both legs straight up toward the ceiling, engaging your abs and pressing your lower back into the ground.
- Keeping abs pulled in and lower back on the ground, slowly lower your left leg until it’s a few inches above the floor, then scissor your legs, lifting your right leg up. This completes one rep.
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Pilates 100s
- Start lying on your back with your legs in tabletop position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor. Make sure you are not “pooching” your abs, which means you are just working the top layer of abs, which is a Pilates no-no.
- Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor. Straighten your legs to a 45-degree angle (but make sure your low back is staying connected to the floor). Reach your arms toward your feet. Your arms will be about two inches off the floor.
- Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That completes one set or cycle.
Getty / Eva-Katalin
V-Up
- Lie on your back, with your legs and arms extended a few inches above the floor.
- Lift your upper back off the floor, reaching your hands toward your feet with straight legs, creating a V shape with your body.
- Lower your arms and legs back down to starting position.
- This completes one rep.
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V-Sit
- Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them so they are at about a 45-degree angle. Lift your head so your shoulders are off the floor as well.
- When you’re ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
- This completes one rep.
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Half Banana
- Start lying on your back with your arms reaching toward the ceiling.
- Exhale and roll up toward sitting while lifting your left leg up. Pause at the top and reach for your toes before rolling down slowly back to the mat, then perform on the other side. This completes one rep.
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T-Cross Sit-Up
- Begin lying on the floor with your arms out wide to the sides, making a T with your body.
- Sit up lifting your right leg, and twist to bring your left hand to your right toes. Slowly roll back down, and repeat on the other side.
- This completes one rep.
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Runner's Crunch
- Lying flat on your back, rest your elbows at a 90-degree angle on the floor. Keep your legs extended out in front of you.
- With your core engaged, roll up by bringing your shoulders off the ground, followed by each vertebra until your lower back is off the floor.
- At the top of your roll-up, bring your right knee up to meet your left elbow.
- With control, as you straighten your leg, slowly peel your back down, vertebra by vertebra, until your shoulders are the last to touch the floor.
- Alternate with your other leg to complete one rep.
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Reverse Crunch
- Lie on your back on the floor. Place your hands on the floor beside you.
- Bring the knees in toward the chest with your feet together.
- Use your abs to slowly curl the hips off the floor and into your chest, and then slowly lower them back to the starting position to complete one rep.
Getty / yoh4nn
Hip Raise With Leg Extension
- Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
- Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
- In one fluid motion, bend your knees into your chest, press your hips up as high as you can, lower your hips to the floor, and extend your legs straight out.
- This completes one rep.
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Superman
- Lie on your belly, engage your abs, and extend your arms straight out in front of you.
- Lift your legs, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor. This completes one rep.
Getty / Eva-Katalin
Superman to Hollow Hold
- Begin on the floor on your belly, and raise your arms and legs into the Superman Hold. Hold here for a solid three seconds, actively engaging your glutes and hamstrings.
- Without using your hands or feet for help, roll to the right side and onto your back, coming into a Hollow Hold. Make sure you’re actively pressing your lower back into the floor and drawing your belly button into your spine. Keep your arms and legs as low to the ground as possible while still keeping your lower back pressed into the mat. Hold for three seconds.
- Roll to the right, coming back into Superman Hold for three seconds.
- Roll to the left, holding Hollow Hold for three seconds.
- This counts as one rep.
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Swimming
- Begin on your stomach with your arms extended in front of you.
- Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest from the floor.
- Begin to “swim” by lifting your opposite arm and leg a little higher, and then alternate sides, making a fluttering motion.
- This completes one rep.
POPSUGAR Photography / Tamara Pridgett
Burpee Squat Press
- Begin standing with a dumbbell on each side of your body.
- Lower down and perform a burpee. If this is too much pressure on your hands or wrists, you can set the dumbbells down in front of you for this part. If you’re a beginner, you can perform a modified burpee.
- With control, push your body off of the ground as you simultaneously pick up the dumbbells. Be sure to keep your core engaged and your spine in a neutral position when pushing yourself off the ground.
- Standing tall with your core engaged, bend your arms and hold the dumbbells on or slightly above your shoulders and lower down into a squat. As you stand up, push both dumbbells overhead.
- This counts as one rep.
POPSUGAR Photography / Kyle Hartman
Surrender
- Stand holding weights in both hands just above your shoulders, with bent elbows and bring your right knee to the ground.
- Bring your left knee down so you are kneeling.
- Lift your right foot up and place it in front of you. Bring the left foot forward as you stand up. This completes one rep.
POPSUGAR Photography / Kyle Hartman
Dumbbell Thrusters
- Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
- Bend your knees as if you were sitting in a chair, keeping weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
Getty / South_agency
Single Arm Overhead Squat
- Stand with your feet slightly wider than hip-distance apart.
- Hold a kettlebell or dumbbell in your right hand and straighten your arm overhead. If this is too difficult, or you don’t have the shoulder mobility, bend the elbow and rest the weight on your shoulder.
- With the weight overhead and the elbow locked out, keep the core engaged as you bend the knees into a squat, lowering the hips just below the knees. Extend the left arm out for balance. (The photo on the right is demonstrating the exercise on the other side).
- Try to keep equal weight in both feet as you stand up, keeping the right arm straight.
- This counts as one rep.
Getty / skynesher
Squat, Curl, and Press
- Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
- Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
- Stabilize your torso and keep your arms moving upward performing an overhead press with the palms facing out.
- Lower your arms back to your side to complete one rep.
Getty / skynesher
Sumo Squat With Bicep Curls
- Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there’s about 20 inches between your heels. Point your toes out slightly.
- When you’re ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one rep.
Getty / skynesher
Dumbbell Sumo Squat
- Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
- Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
- This completes one rep.
Getty / skynesher
Sumo Squat With Side-Arm Raises
- Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
- Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs – you should see the weights in your peripheral vision.
- Straighten your legs and lower your arms simultaneously to complete the rep.
Getty / skynesher
Sumo Squat Side Bends
- Start in a wide stance with your toes pointed out; hold a dumbbell just above your head with elbows wide to sides.
- Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor.
- Keep low in your sumo squat as you alternate side bending to the left and right. This counts as one rep.
Getty / skynesher
Alternating Forward Lunges With Biceps Curl
- Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
- Step forward with the right foot as you bend the elbows in a biceps curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
- Keep the weight in your heels as you push back to the starting position, completing one rep.
Getty / skynesher
Split Squat With Overhead Press
- Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
- Lower the weights to your shoulders as you bend your knees, making 90-degree angles with both legs.
- Straighten both legs as you press the weights back toward the ceiling. This completes one rep.
Getty / skynesher
Reverse Lunge With Biceps Curl
- Begin with your feet together, holding dumbbells at your sides.
- Step your right foot back into a deep lunge as you bend your elbows, bringing weights to your shoulders for the bicep curl. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor.
- Focus on your left glute as you step your right foot forward to return to the starting position, lowering weights back to your sides. Repeat, lunging the left foot back. This counts as one rep.
Getty / skynesher
Reverse Lunge and Press
- Stand with your feet together, holding the weights at your shoulders with your palms facing out.
- Step your left foot back into a lunge, making 90-degree angles with your front and back knee.
- Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
- Without touching the floor with your left foot, step back into the lunge to start your second rep.
Getty / skynesher
Side Lunge With Bicep Curl
- Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders.
- Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes and keep your right leg relatively straight.
- As you push off through your left foot to return to standing, perform a bicep curl. This completes the rep.
Getty / skynesher
Deadlift With Front Row
- Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
- Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
- Squeeze your glutes to return to sanding, keeping your back straight. Once you’re standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
Getty / skynesher
Single-Leg Deadlift With Row
- Stand up straight and hold two dumbbells with palms facing each other.
- Lift your left foot up a bit and balance on your right leg. Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body.
- Holding this position, perform a row by bending your elbows back so that the dumbbells meet the sides of your chest while squeezing your shoulder blades together. Lower weights back toward the floor.
- With your back straight, return upright, coming to your starting position, to complete one rep.
Getty / skynesher
Single-Leg Scarecrow
- Stand on your left leg, and lift your right knee up until it is level with your hip. Holding a dumbbell in each hand, raise your arms out to the side until your upper arms are parallel to the ground. Bend your elbows to 90 degrees.
- Maintaining a strong sense of balance, rotate your upper arms forward to bring your fists to the floor, then rotate the upper arm backward to bring the fists up. Do not lower or raise your upper arms; keep them parallel to the floor. This completes one rep.
Getty / skynesher
Bridge With Chest Press
- Start on your back with your knees bent and your feet hip-distance apart. Hold weights by your chest.
- Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
- Holding the bridge, press the weights to the ceiling directly above your shoulders.
- Lower the weights to complete the rep.