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  • Dumbbell Lateral Lunge Reach

    Engage your core by drawing your belly button towards your spine. This will help to stabilize your body. Hold a dumbbell in a goblet position.
    Take a large step to the side with your right foot and reach toward the floor with your single dumbbell.
    As you step, bend your right knee and lower your hips until your right thigh is parallel to the ground. Your left leg should remain straight.
    Push through your right heel to return to the starting position. Repeat on the opposite side by stepping out with your left foot.

  • Dumbbell Goblet Pulse Squat

    Hold a dumbbell in goblet position.
    Squat down to parallel depth and then halfway back up.
    Stay in this short range of motion for the duration of the set.

  • Dumbbell Leg Extension

    Place a dumbbell between your feet. Lean back slightly and hold on to the bench.
    Extend your knees until you feel your quads contract hard.

  • Dumbbell Offset Squat

    Hold a dumbbell over one shoulder.
    Initiate the squat by pushing your hips back.
    Avoid doing any twisting. Try to keep your shoulders even.
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