Equipment: set of dumbbells
1. Warm-up:
- Spend 5-10 minutes performing light cardio exercises such as jogging in place, jumping jacks, or cycling to get your heart rate up and warm up your muscles.
2. Bent-over Rows:
- Hold a dumbbell or any weighted object in each hand.
- Hinge forward at the hips, keeping your back flat and core engaged.
- Bend your elbows and pull the weights up towards your chest, squeezing your shoulder blades together.
- Lower the weights back down with control.
- Perform 3 sets of 10-12 reps.
3. Squats:
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body down as if sitting back into a chair.
- Keep your chest lifted, and lower until your thighs are parallel to the floor.
- Push through your heels to return to the starting position.
- Perform 3 sets of 12-15 reps.
4. Push-ups:
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body by bending your elbows while keeping your core engaged and your body in a straight line.
- Push back up to the starting position.
- Modify by performing push-ups on your knees or against a wall if needed.
- Perform 3 sets of 10-12 reps.
5. Lunges:
- Stand with your feet hip-width apart.
- Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground, and your left knee is hovering above the floor.
- Push through your right heel to return to the starting position.
- Repeat on the left side.
- Perform 3 sets of 10-12 reps on each leg.
6. Shoulder Press:
- Hold dumbbells or any weighted objects at shoulder height, with your palms facing forward.
- Extend your arms straight up overhead, keeping your core engaged.
- Lower the weights back down to shoulder height.
- Perform 3 sets of 10-12 reps.
7. Plank:
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
- Engage your core muscles and hold the position for 30-60 seconds.
- Modify by performing the plank on your forearms or with your knees on the ground if needed.
- Perform 3 sets.
8. Glute Bridges:
- Lie on your back with your knees bent and feet flat on the ground.
- Engage your core and squeeze your glutes to lift your hips off the ground, creating a straight line from your knees to your shoulders.
- Hold for a few seconds and then lower your hips back down.
- Perform 3 sets of 12-15 reps.
9. Cool-down:
- Finish your workout with a few minutes of light cardio such as walking or gentle jogging to bring your heart rate down.
- Follow it up with static stretches for major muscle groups, holding each stretch for 15-30 seconds.