1. Stand with your feet shoulder-width apart, a dumbbell with an overhand grip in each hand. 2. Engage your core, keep your back straight, and slightly bend your knees. 3. Lift the dumbbells by driving your elbows up and out, and keep them close to your body. 4. Keep your elbows higher than your wrists as you lift the dumbbells to chest height. 5. Slowly lower the dumbbells back down to the starting position with control.

1. Stand with your feet hip-width apart, holding a dumbbell in your right hand by your side. 2. Keep your chest lifted, standing tall. Place your left hand behind your head. 3. Slowly bend to the left at your waist so the dumbbell moves up the side of your leg. 4. Pause briefly at the bottom, then engage your obliques to return to the start.

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand. 2. Hinge at your hips, lowering the dumbbells to mid-shin, keeping your back flat. 3. Explosively extend your hips and knees, driving the dumbbells upward as you rise. 4. As the dumbbells reach hip level, shrug your shoulders and pull the dumbbells up towards your shoulders. 5. Stand up fully to complete the lift, then lower the dumbbells back to mid-shin level.

1. Sit on the preacher curl bench with your chest against the pad. 2. Curl the dumbbells upward toward your shoulders, squeezing your biceps at the top. 3. At the top of the curl, rotate your wrists to switch to an overhand grip. 4. Slowly lower the dumbbells back down with control, maintaining the overhand grip. 5. Rotate your wrists back to the underhand grip at the bottom.

1. Stand with your feet hip-width apart, and hold a dumbbell in each hand with your arms fully extended by your sides. 2. Take a deep breath into your stomach and tighten to brace your core. 3. Bend at your hips and knees, lowering the dumbbell to the ground. 4. Push through heels to stand up straight, squeezing glutes at the top.

1. Sit on the preacher curl bench with your chest against the pad. 2. Place one arm on the pad, holding a dumbbell with an underhand grip. 3. Keep your upper arm stationary as you curl the dumbbell toward your shoulder. 4. Squeeze your bicep at the top, then slowly lower the dumbbell. 5. Complete the set and alternate sides.

1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides. 2. Engage your core and slowly raise your heels off the ground, coming up onto your toes. 3. Hold the top position briefly, squeezing your calf muscles. 4. Slowly lower your heels back to the ground, return to the starting position, and repeat.

1. Stand with your feet hip-width apart. 2. Press the dumbbells overhead until your arms are fully extended, your palms facing each other. 3. Engage your core to stabilize your torso, keeping your back straight and shoulders engaged. 4. Walk forward in a straight line, maintaining the dumbbells in the overhead position. 5. Continue walking, focusing on maintaining proper posture and keeping your core tight.

1. Place a dumbbell on the floor. Stand beside it with your feet shoulder-width apart. 2. Lower into a squat, place your hands on the floor, and jump your feet back into a plank position. 3. Perform a push-up, keeping your core engaged and body straight. 4. Jump your feet back towards your hands, then explosively jump over the dumbbell. 5. Land softly on the other side and immediately lower into another burpee.

1. Stand with your feet hip-width apart, and hold a dumbbell in each hand with your arms fully extended by your sides. 2. Bend at your hips and knees, lowering the dumbbells to the ground. 3. Explosively extend your hips and knees, driving the dumbbells upward as you rise. 4. As the dumbbells reach hip level, shrug your shoulders and pull the dumbbells up to your shoulders, rotating your elbows underneath. 5. Stand up fully with the dumbbells at shoulder height, then lower them back to the ground.

1. Stand in front of a bench, holding a dumbbell in each hand by your sides. 2. Alternate stepping up with each leg. 3. Place the entire foot on the bench and push through the heel. 4. Switch legs at the top of the movement.

1. Stand tall with a dumbbell in your right hand, holding it by your side. 2. Place your left hand on a wall or sturdy surface for balance. 3. Position your right foot on the edge of a weight plate, with your heel hanging off. 4. Raise your right heel as high as possible, standing on the ball of your foot. 5. Squeeze your calf at the top of the movement, then slowly lower your heel.

1. Sit on a bench with your feet flat on the floor, holding a dumbbell on each knee. 2. Raise your heels as high as possible, lifting the dumbbells with your legs. 3. Squeeze your calves at the top, then slowly lower your heels.

1. Lie on your back. Bend your right leg with the foot flat on the floor, and extend your left leg straight. 2. Hold a dumbbell in your right hand extend your arm straight up. 3. Engage your core and press into your left hand to lift your torso, keeping the dumbbell overhead. 4. Hold briefly in a seated position, then carefully lower your torso back to the start.

1. Place one knee and one hand on a bench for support, keeping your back flat. 2. Hold a dumbbell in your other hand, with your arm bent at 90° and your upper arm close to your body. 3. Engage your triceps and extend your arm straight back until fully extended. 4. Pause briefly at the top, squeezing your tricep, then slowly return your arm to the starting position and repeat. 5. Complete the set and alternate sides.

1. Stand with your feet hip-width apart. 2. Hold a dumbbell in each hand by your sides with your arms fully extended. 3. Engage your core, stand tall, and pull your shoulders back to maintain good posture. 4. Begin walking forward straight, keeping the dumbbells close to your body. 5. Continue walking, focusing on maintaining proper posture and keeping your core tight.

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand by your side. 2. Lower into a squat, place the dumbbell on the floor, then jump your feet back. 3. Perform a push-up, keeping your core engaged and body straight. 4. Jump your feet back to a squat, pick up the dumbbell, and press it overhead with your right hand. 5. Lower the dumbbell, switch to your left hand, and repeat, alternating hands each time.

1. Kneel on a bench, holding a dumbbell in your other hand, your leg wider than your hip. 2. Let the arm holding the dumbbell hang straight down from your shoulder, palm facing in. 3. Pull the dumbbell up towards your hip, bending your elbow and keeping it close to your body. 4. Hold the top position briefly. 5. Slowly lower the dumbbell back to the starting position.

1. Lie flat on a bench with a dumbbell in each hand, arms extended directly above your chest. 2. Slowly lower the dumbbells to your chest, taking about 3 to 5 seconds to do so. 3. Pause briefly at the bottom, then press the dumbbells back up. 4. Repeat the movement, focusing on the slow, controlled lowering movement.

1. Lie flat on a bench with your feet flat on the ground, holding a dumbbell with both hands. 2. Extend your arms above your chest, keeping a slight bend in your elbows. 3. Lower the dumbbell in an arc behind your head. 4. Stretch your arms back as far as comfortable. 5. Bring the dumbbell back to the starting position.

1. Sit on a bench with back support, back flat against the pad, feet planted on the floor. 2. Hold a dumbbell in each hand, arms hanging down at your sides, palms facing forward. 3. Curl the dumbbells upward toward your shoulders by bending at the elbow. 4. Squeeze your biceps at the top of the movement. 5. Slowly lower the dumbbells back to the starting position.

1. Sit on a bench with back support, back flat against the pad, feet planted on the floor. 2. Hold a dumbbell in each hand, hands in front of your face, palms facing you, elbows tucked. 3. Open your elbows out to the sides, keeping forearms perpendicular to the floor. 4. Press the dumbbells up, rotating your wrists so that your palm face forward. 5. Slowly reverse the movement to lower the dumbbells back to the starting position.

1. Sit on a bench with a back support, back flat against the pad, feet planted on the floor. 2. Hold a dumbbell in each hand at your sides, palms facing inward. 3. Lift the dumbbells to the sides until your arms are parallel to the floor, elbows slightly bent. 4. Lower the weights slowly and controlled.

1. Lie on a bench with a dumbbell in each hand, arms extended above your chest. 2. With a slight bend in your elbows, lower the weights out to the sides. 3. Bring the dumbbells back together above your chest.

1. Lie on a ball holding a dumbbell in your left hand. 2. Press the dumbbell upward while keeping your right arm out for balance. 3. Lower the dumbbell slowly maintaining control. 4. Focus on isolating the left arm throughout the movement.

1. Start with dumbbells on the ground in a squat position. 2. Lift the dumbbells to your shoulders as you stand up. 3. Press the dumbbells overhead until your arms are fully extended. 4. Lower the dumbbells back to the ground and repeat.

1. Stand holding dumbbells at your sides, step forward into a lunge. 2. Lower your body until the front thigh is parallel to the floor. 3. Push off with your front foot to step forward into another lunge. 4. Continue moving forward, alternating legs.

1. Stand with feet hip-width apart, holding a dumbbell in each hand held overhead. 2. Step forward into a lunge, keeping the dumbbells steady. 3. Return to standing, keeping your core engaged and back straight. 4. Alternate legs with each repetition.

1. Stand with feet shoulder-width, a weight in each hand at shoulder height, elbows bent. 2. Squat down until your thighs are parallel to the floor, keeping your chest up. 3. Extend your legs and arms simultaneously to press the weight overhead as you stand up. 4. Lower the weight and squat simultaneously to return to the starting position.

1. Stand with feet shoulder-width apart, holding weights at shoulder height. 2. Lower into a squat, keeping your back straight and chest up, knees not going beyond your toes. 3. Get thighs parallel to the floor. 4. Push through your heels to stand.

1. Stand feet hip-width apart, a weight in your left hand on your shoulder. 2. Squat down by bending your knees and pushing your hips back. 3. Keep your chest up and back straight as you lower. 4. Push through your heels to return to the starting position.

1. Lean your torso on the top of a bench, weight in each hand, arms extended. 2. Row the weights to your sides, keeping your back straight. 3. Hold at the top for a few seconds, squeezing your shoulder blades together. 4. Lower the dumbbell slowly back to the starting position.

1. Lie facedown on incline bench, hold a weight in each hand with your arms extended. 2. Pull the weights upwards towards your hips, keeping your elbows close to your body. 3. Squeeze your shoulder blades at the top of the movement. 4. Lower the weights slowly back to the starting position.

1. Stand with feet hip-width apart, 2 dumbbells on the ground between your legs. 2. Hinge at your hips to lower your torso and grab the dumbbells with a neutral grip. 3. Extend your hips to lift the dumbbells up to your chest, maintaining a straight back. 4. Bend your elbows slightly, then press the dumbbells straight up overhead. 5. Lower the weight and bend down to return to the starting position.

1. Lie back on an incline bench with a dumbbell in each hand, arms fully extended above your chest. 2. Lower the dumbbells lin a wide arc to the sides, keeping your elbows slightly bent. 3. Lift the dumbbells back to the starting position without letting them touch at the top.

1. Lie on a bench, feet flat on the ground, holding dumbbells at your chest. 2. Press the dumbbells up until your arms are extended. 3. Lower the dumbbells back to your chest. 4. Hold the dumbbells at chest level for 3 seconds, keeping them steady. 5. Press the dumbbells back up and repeat.

1. Lie back on an incline bench with a dumbbell in each hand. 2. Press the dumbbells from your chest up to full extension. 3. Lower the dumbbells slowly back to your chest. 4. Keep your wrists straight and elbows pointed outward.

1. Lie back on an incline bench at a 30-45° angle, with your feet flat on the floor. 2. Bring the dumbbells to shoulder height, palms facing forward. 3. Press the dumbbells up slowly and steadily. 4. Lower the dumbbells back to shoulder height.

1. Lie on a bench with a dumbbell in each hand, arms extended and palms facing each other. 2. Lower the dumbbells to the sides of your chest. 3. Press the dumbbells back up to the starting position. 4. Keep your movements controlled.

1. Lie on a bench with a dumbbell in each hand, arms extended above your chest. 2. Lower one dumbbell to the side of your chest, keeping the other arm extended. 3. Press the dumbbell back up, isolating your pec. 4. Alternate the pressing arm with each repetition.

1. Lie on a bench with a dumbbell in each hand, held just above your chest. 2. Press the dumbbells upward until arms are fully extended. 3. Lower the dumbbells, bringing your elbows down at about 45° to your body. 4. Ensure your feet remain firmly planted on the floor.

1. Begin in a standing position, holding a dumbbell in each hand at your sides. 2. Lower into a squat and place the dumbbells on the ground under your shoulders. 3. Lean your weight onto the dumbbells and kick your feet back into a plank position. 4. Return to squat position by jumping feet towards hands. 5. Stand up fully, lifting the dumbbells with you.

1. Stand with feet hip-width apart, holding a weight in each hand at shoulder height. 2. Lift right knee to hip then lower with control. 3. Repeat on the left side, raising then lowering your left knee. 4. Continue to alternate knees as if marching in place.

1. Lie on your back in a starfish position with one leg bent at the knee, the other extended straight, and left arm holding a weight above you. 2. Lie on your back with one leg bent at the knee and another leg extended straight. 3. Prop yourself up on your right arm and then rise to a kneeling position. 4. Stand up while keeping the weight overhead. 5. Reverse the steps to return to the starting position.

1. Kneel with your right knee on the ground and left foot in front of you, both knees at 90°. 2. Hold the weight with both hands beside your right hip. 3. Twist your torso and raise the weight across your chest to above your left shoulder. 4. Reverse the movement, slowly lowering the weight to the starting position.

1. Start in a plank position with a dumbbell beside one arm. 2. Reach under your torso with the opposite arm and grab the dumbbell. 3. Drag dumbbell across to other side, maintaining a strong plank throughout. 4. Place your hand back in the plank position and repeat on the other side.

1. Stand with feet hip-width apart, knees slightly bent, a weight held in front of your thighs. 2. Take a deep breath into your stomach and tighten to brace your core. 3. Hinge at hips, lower weight along legs, keep back flat, chest up. 4. Return to the starting position by driving through your heels. 5. Alternate sides.

1. Stand with feet hip-width apart holding dumbbells in front of your thighs. 2. Take a deep breath into your stomach and tighten to brace your core. 3. Hinge at the hips, keeping your knees slightly bent, back straight and neck in line with spine. 4. Lower the dumbbells close to your legs until you feel a stretch in your hamstrings. 5. Squeeze your glutes to return to the starting position, hips leading the movement.

1. Place the top of your right foot on the bench behind you, holding a dumbbell in each hand by your side. 2. Lower into a squat, front thigh parallel to the ground. 3. Press through your front heel to stand up.

1. Stand with feet hip-width, a dumbbell held at your chest or in each hand with arms at your sides. 2. Step back into a lunge, lowering your back knee to the ground, back straight and neck neutral. 3. Bend your front leg to 90°, keeping your front heel on the floor. 4. Push through front heel to return to the start and alternate sides.

1. Stand with feet hip-width apart, holding dumbbells at your sides. 2. Step forward with your left foot, keeping it about two feet in front of the right. 3. Lower body until your left thigh is parallel to floor, right knee just off the ground. 4. Press through left heel to rise back up, keeping torso upright throughout.

1. Stand with feet wider than shoulder-width, holding a dumbbell in front of you. 2. Shift your weight to one side, pushing your hips back to begin a squat. 3. Squat down on that leg until your knee bends to 90°, keeping the other leg straight. 4. Push through your heel to stand back up in the starting position. 5. Alternate sides.

1. Stand with feet shoulder-width, heels in-line with shoulders, toes slightly out. 2. Hold a single dumbbell vertically in front of your chest with both hands. 3. Squat down, keeping your back straight and chest up. 4. Get thighs parallel to the floor, then push through your heels to stand.

1. Lie on the floor, holding a dumbbell in each hand behind your head. 2. Press the dumbbells above your head, squeezing your triceps at the top. 3. Lower the dumbbells towards your forehead, keeping elbows fixed.

1. Stand with feet shoulder-width apart, holding a single dumbbell with both hands behind your head. 2. Extend your arms to raise the dumbbell overhead, keeping your upper arm still. 3. Keeping your elbows close to your head, lower the dumbbell behind your head. 4. Keep your elbows close to your head throughout.

1. Stand with feet shoulder-width apart, left arm extended holding a dumbbell, palm facing forward. 2. Curl the dumbbell towards your shoulder, keeping your elbow stationary. 3. Slowly lower the dumbbell back to the starting position, controlling the weight.

1. Stand with feet shoulder-width, knees slightly bent, a dumbbell in each hand, palms facing forward. 2. Keeping your torso stable, curl the weights towards your shoulders. 3. Squeeze the biceps and pause at the top of the movement. 4. Lower the weights back down with control.

1. Stand with feet shoulder-width apart, a dumbbell held in each hand, palms facing inward. 2. Brace core and curl one hand towards your shoulders, palms still facing you. 3. Squeeze biceps at top of movement. 4. Lower the weight back down with control. 5. Alternate sides.

1. Stand with feet shoulder-width apart, hold a dumbbell in each hand. 2. Lift your arms to shoulder height with elbows bent at 90°. 3. Rotate your forearms up from the shoulders, keeping elbows lifted and bent at 90°. 4. Return to the starting position with control.

1. Stand with feet shoulder-width apart, holding dumbbells at your sides. 2. Hinge forward at the hips, keeping your back straight and knees slightly bent. 3. Let the dumbbells hang down with palms facing each other. 4. Raise arms to the sides until they are parallel to the floor, with elbows slightly bent. 5. Lower the dumbbells slowly back to the starting position.

1. Stand with feet shoulder-width apart, a dumbbell in each hand. 2. Lift the dumbbells to the sides to shoulder height, then circle them forward. 3. Reverse the circle, bringing them back to the sides. 4. Lower the dumbbells with control.

1. Stand with feet shoulder-width apart, a dumbbell in each hand at your sides. 2. Lift your arms to the sides until they are parallel to the floor. 3. Hold this position for as long as possible. 4. Lower your arms slowly back to the starting position.

1. Stand with feet shoulder-width apart, a dumbbell in each hand at your side, palms facing in. 2. Raise dumbbells up to the side until arms are parallel, engaging your lateral deltoids. 3. Lower the dumbbells back down slowly to the starting position with control.

1. Stand holding dumbbells at your sides, arms straight. 2. Lift your shoulders towards your ears in a shrug. 3. Hold the top position for a moment, then lower slowly. 4. Keep your arms straight throughout the movement.

1. Start in a high plank with a dumbbell in each hand directly under your shoulders. 2. Pull the dumbbell to your rib cage with one arm, pushing on the floor with the other hand. 3. Lower the dumbbell back to the ground in a controlled manner. 4. Alternate arms, keeping your hips, head, and heels in one straight line.

1. Squat with feet shoulder-width apart, a dumbbell between your feet. 2. Lift the dumbbell and stand straight in one motion, using hips and legs to power the lift. 3. Straighten your arm to lock the weight overhead. 4. Reverse the motion to squat and lower the dumbbell to return to the starting position.

1. Stand with your feet hip-width apart, knees slightly bent. 2. Hold a dumbbell in each hand with palms facing your body. 3. Hinge at the hips so your torso is almost parallel to the ground. 4. Pull the dumbbells towards your waist, keeping your elbows close to your body. 5. Hold for a few seconds, then slowly return to the starting position.

1. Stand with feet shoulder-width, dumbbells at shoulder height, elbows in and palms facing inward. 2. Slightly bend your knees and use your legs to help press the dumbbells overhead. 3. Press the dumbbells upward until your arms are fully extended overhead. 4. Lower the dumbbells back to shoulder level with control.

1. Stand with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand. 2. Bend forward at the hips until your torso is nearly parallel to the floor. 3. Let the dumbbells hang directly below your shoulders. 4. Breathe out as you lift the dumbbells towards your waist, elbows close to your body. 5. Lower the dumbbells back to the starting position under control.

1. Stand with feet shoulder-width, dumbbells at shoulder level with palms forward, elbows at 90°. 2. Press the dumbbells overhead until your arms are fully extended. 3. Lower the dumbbells back to shoulder level with control.

1. Lie on the floor with a dumbbell in each hand, arms extended and palms facing each other. 2. Bend your knees with feet flat on the floor. 3. Lower the dumbbells to your sides until your upper arms touch the floor. 4. Press the dumbbells back up to the starting position.

1. Lie on the floor with knees bent, a dumbbell in each hand with your elbows on the ground. 2. Press the dumbbells up until your arms are fully extended. 3. Lower the dumbbells towards your chest, stopping when your upper arms touch the floor.