BICEP CURLS: biceps,  core

Equipment needed: 8-12 lbs. dumbbells

  • Stand with feet shoulder width apart and hold dumbbells in each hand, palms facing forward and chest up.
  • Engage core and without moving upper arms, bend your elbows and curl the weights toward your shoulders. 
  • Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep. Complete 15-20 reps.
To Modify: Complete fewer reps or use lighter weights.

SUPERMAN LIFTS: core, glutes, hamstrings, shoulders/deltoids

Equipment needed: exercise mat or carpet

  • Lie on your belly with feet and arms extended.
  • As you inhale, lift your knees, arms, and chest off the floor.
  • Hold (for a count of 10), and then slowly release your body back to starting position.
  • Repeat for 15-20 lifts.

DEAD LIFTS: back, legs

Equipment needed: 10 lbs. dumbbells

Standing hip-width part, and holding dumbbells at arm’s length in front of things (fists out), bend your knees slightly. Maintaining this stance, bend at your hips and lower your torso until its almost parallel to the floor, with eyes looking forward. Pause, then raise your torso back to the starting position.
Repeat 15-20 lifts

STANDING SIDE LEG LIFT: glutes, legs/abductors

Equipment needed: small resistance band

Standing with feet slightly apart with band around ankles. With weight positioned on left foot/leg, push right flexed foot directly out to the side, pause and return to starting position. Repeat 20 times. Reverse sides.

BOW and ARROW: back, deltoids,  core

Equipment needed: 8-12 lbs. dumbbells

Stand with feet shoulder width apart in squat position and hold dumbbells in each hand.

Hinging forward at hips with chest lowered, reach right arm to the floor while  bending left elbow back behind body, twisting torso slightly to the left during the pulling action.

Immediately switch sides, rising slightly up out of squat as arms change position, lowering back into squat as right elbow bends back and left arm extends. Do 20 reps, alternating sides each time.

Complete 20 reps on each side  (total 40).

To Modify: Complete with lighter weight or without dumbbells.

PLANK LEG LIFTS: core, glutes, hamstrings
Equipment needed: chair or stability ball
  • Lie on your belly on an exercise ball, and walk your hands out so the ball is underneath your feet. Alternatively, place feet on a chair and walk your body out to a plank position. Your hands should be underneath your shoulders.
  • While engaging your abs and keeping back straight, lift your right leg up into the air, then slowly lower it back to the ball.
  • Repeat on left leg for one rep.
  • Complete 20 reps.
SINGLE ARM ROW: back, deltoid

Equipment needed: stability ball, 10 lbs. dumbbell

  • Place your right hand on stability ball, right leg forward. Make sure to keep your back straight.
  • Bend elbow up toward ceiling and squeeze your shoulder blade toward your spine.
  • Repeat with left arm (make sure to switch your legs as well).
  • Complete 15 reps on each side.

Equipment needed: 5 lbs. dumbbells

  • Stand with feet shoulder width apart and hold dumbbells in each hand, parallel to the ground.
  • Extend your arms behind you, palms facing up, and squeeze your arms together, so the weights almost touch to the middle of your back.
  • Pause in back and move back to starting position and repeat.
  • Repeat for 15-20 reps.

STANDING LEG LUNGE: quadriceps, glutes

Equipment needed: 5 lbs. dumbbells, bench or chair

Standing about three feet in front of a chair, with your back to the bench, reach left foot back so that your toes rest on the bench.

Keeping the right foot grounded and with head up and a strong core, slowly lower your right knee into a lunge position, until your thigh is nearly parallel to the floor.

Lift your knee back to the starting position as you exhale.

Repeat 15 repetitions. Switch legs and repeat the movement.