- Start by laying on a bench with two dumbbells.
- Position the dumbbell above your chest with your elbow bent and shoulder level.
- Slowly lower the dumbbell towards your chest, keeping your elbow close to your body and your core engaged while the other dumbbell remains pointed toward the ceiling.
- Once the dumbbell reaches your side, pause for a moment and then press the weight back up to the starting position.
- Repeat for the desired number of repetitions before switching to your other arm.
- Start standing with your feet hip-width apart. Lower your body into a squat position, placing your hands on the ground in front of you.
- Quickly jump your feet back into a plank position, keeping your body in a straight line from your head to your toes.
- Perform a push-up, keeping your core tight and your elbows close to your body.
- Jump your feet back towards your hands, and then jump up into the air, reaching your arms overhead.
- Land softly and immediately lower your body back into the squat position to repeat the movement.
- Start in a high plank position with a pair of dumbbells positioned under your shoulders. Your hands should grip the dumbbells, palms facing each other.
- Keep your core engaged and your back straight as you row one dumbbell up towards your hip, keeping your elbow close to your body.
- Lower the dumbbell back down to the starting position and repeat on the other side.
- Start in a bench press position with two dumbbells.
- Break at one of your elbows first while keeping the other elbow extended.
- Your working arm should reach your side before pressing back to the ceiling.
- Then alternate to the other arm.
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