Dumbbell Goblet Squats
Reps: 12 - 15
Recommended weight: 10 - 40 Lbs
Rest time: 30-60 Seconds
click image for video demonstration
Reps: 12 - 15
Rec. weight: 10 - 40 Lbs
Rest time: 30-60 Seconds
Dumbbell Single Arm Row to Triceps Kickback (Bench or Chair)
Reps: 12 - 15 Each Side
Recommended weight: 5 - 15 Lbs
Rest time: 30-60 Seconds
click image for video demonstration
Reps: 12 - 15 Each Side
Rec. weight: 5 - 15 Lbs
Rest time: 30-60 Seconds
Static Dumbbell Lunges
Reps: 12 - 15 Each Side
Recommended weight: 0 - 20 Lbs
Rest time: 30-60 Seconds
click image for video demonstration
Reps: 12 - 15 Each Side
Rec. weight: 0 - 20 Lbs
Rest time: 30-60 Seconds
Seated Rear Delt Dumbbell Flys (Bench or Chair)
Reps: 12 - 15
Recommended weight: 3 - 15 Lbs
Rest time: 60 Seconds
click image for video demonstration
Reps: 12 - 15
Rec. weight: 3 - 15 Lbs
Rest time: 60 Seconds
Dumbbell Hip Bridge
Reps: 20 - 30
Recommended weight: 0 - 20 Lbs
Rest time: 30-60 Seconds
click image for video demonstration
Reps: 20 - 30
Rec. weight: 0 - 20 Lbs
Rest time: 30-60 Seconds
Dumbbell Chest Press (Bench or Floor)
Reps: 15 - 20
Recommended weight: 8 - 25 Lbs
Rest time: 30-60 Seconds
click image for video demonstration
Reps: 15 - 20
Rec. weight: 8 - 25 Lbs
Rest time: 30-60 Seconds
Dumbbell Side Lunges
Reps: 12 - 15 Each Side
Recommended weight: 0 - 15 Lbs
Rest time: 30-60 Seconds
click image for video demonstration
Reps: 12 - 15 Each Side
Rec. weight: 0 - 15 Lbs
Rest time: 30-60 Seconds
Dumbbell Biceps Curl
Reps: 12 - 15
Recommended weight: 8 - 20 Lbs
Rest time: 60 Seconds
click image for video demonstration
Reps: 12 - 15
Rec. weight: 8 - 20 Lbs
Rest time: 60 Seconds
In and Out V-Ups
Reps: 10 - 30
Recommended weight: N/A
Rest time: 30 - 60 Seconds
click image for video demonstration
Reps: 10 - 30
Rec. weight: N/A
Rest time: 30 - 60 Seconds
Elbow Plank Hold
Reps: 30 - 60 Seconds
Recommended weight: N/A
Rest time: 60 Seconds
click image for video demonstration