Spider Planks – Start in a plank position, with your hands under your shoulders, back flat, and core engaged. Bring your left knee in to touch your left elbow. Repeat on the right side. Continue for 40 seconds.
Duck Walks – Start standing with feet about shoulder-width apart. Hold a medium-heavy dumbbell close to the chest with both hands. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. Walk forward while maintaining a squat position. When you reach the end of your mat, walk backward without breaking the squat.
Pendulum Lunges – Start standing with feet shoulder-width apart and a medium-heavy dumbbell in each hand. Take a big step forward with your right foot and move into a lunge position (right leg bending to create a 90-degree angle and left knee bending toward and just barely touching the floor). Press into your right foot and back up to stand, but don’t let your right foot touch the ground. Instead, balance on your left leg and then step your right foot back for a reverse lunge. Continue to lunge forward and back without touching your foot to the floor in between. Work one leg for 40 seconds, rest, and repeat on the opposite side.
Handlebar Shoulder Raises – Start standing or kneeling with feet shoulder-width apart and a light dumbbell in each hand. Place your elbows next to your ribs and arms at 90-degrees so the dumbbells are in front of you. With control, raise your elbow up to shoulder height, keeping your arms at 90-degrees so that your palms face toward the floor. Lower back down and repeat.
W Bicep Curls – Stand or kneel with feet hip-width apart. Hold a medium dumbbell in each hand and place arms down by your sides, palms facing out to the sides. Slowly curl the weights toward your shoulders, creating a W shape. Return to starting position and repeat.
Standing Side Dips – Start standing with feet slightly wider than shoulder-width apart. Hold a medium-heavy dumbbell in your right hand by your side. Your left arm should remain at your side. With the core engaged, slide the dumbbell down your right side without kicking the left hip out. Slowly raise back up and repeat. Work one side for 40 seconds, rest, and repeat on the opposite side.
Goblet Squats – Stand with feet about hip-width apart, feet turned slightly out. Hold a medium or heavy weight in close to the chest with both hands. Send your hips back and drop down into a squat as low as you can go, keeping your torso upright and knees pointed out. You don’t have to stop at 90 degrees if you have the mobility to drop down further. Stand back up to start and repeat.
Deadlifts – Start with feet hip-width apart with a medium to heavy dumbbell in each hand in front of your thighs. Slowly hinge forward at the hips and push your hips back, allowing the weight to glide down your legs toward the floor. Hinge back up to stand. Repeat