Beginner: One-Arm Reverse Flye
What you'll need: A pair of 5- to 8-pound dumbbells and a mat
Targets: Shoulders, mid-back
Targets: Shoulders, mid-back
- Stand with feet hip-width apart, a dumbbell in each hand.
- Lunge left leg forward, keeping right leg straight, left hand on thigh.
- Hinge forward from hips and lift right arm out to side at shoulder level, elbow slightly bent.
- Lower. Do 12 reps. Switch sides; repeat.
Beginner: 21s
Targets: Biceps
- Stand with feet shoulder-width apart, knees slightly bent, a dumbbell in each hand, arms by sides, palms facing forward.
- Curl dumbbells up to waist, then lower; do 7 reps.
- After last rep, curl from waist up to shoulders; lower to waist. Do 7 reps.
- After last rep, lower arms all the way, then do 7 full biceps curls (up to shoulders).
Beginner: Triceps Kickback
Targets: Triceps
- Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand, palms facing in.
- Hinge forward from hips until back is almost parallel to floor, keeping back straight.
- Bend both elbows 90 degrees by sides, then straighten arms behind you; bend elbows 90 degrees again and repeat. Do 12 reps.
Intermediate: Hip Hinge with Reverse Flye
Targets: Shoulders, mid-back
- Stand with feet shoulder-width apart, a dumbbell in each hand, arms by sides, palms in.
- Hinge forward from hips and lift arms out to sides at shoulder level, keeping elbows slightly bent; lower. Do 12 reps.
Intermediate: Lunge and Curl
Targets: Biceps, glutes, legs
- Stand with feet hip-width apart, a dumbbell in each hand, right palm facing forward, left arm by side.
- Lunge forward with left leg, bending knees 90 degrees, as you curl right dumbbell up to shoulder.
- Return to start. Switch sides; repeat. Do 6 reps per side.
Advanced: Lateral Lift
Targets: Shoulders, glutes, outer thighs
- Stand with feet hip-width apart, knees slightly bent, a dumbbell in each hand, arms by sides, palms in.
- Lift arms out to sides at shoulder level while lifting right leg out to side.
- Lower. Switch legs; repeat. Do 6 reps on each side.
Advanced: Squat with Weight Shif
Targets: Biceps, glutes, legs
- Stand with feet shoulder-width apart, a dumbbell in each hand, arms by sides, palms in.
- Squat, keeping knees above ankles, as you bend elbows 90 degrees to bring dumbbells up to chest level.
- Lower arms by sides as you stand up, shifting weight onto balls of feet and lifting heels off floor.
- Hold for 2 counts; lower. Do 12 reps.