Stand with feet hip-width apart, a dumbbell in each hand in front of quads, palms facing body. Hinge at hips and bend at knees to lower the dumbbells towards the ground. Row the dumbbells up towards your chest, lower them back down, then stand back up to the starting position. Repeat.
Progression: Perform the move on one leg.
Stand with feet shoulder-width apart, right hand on hip, left hand holding a dumbbell at side. Lunge backwards with left leg, return to start and immediately raise left arm out and up to shoulder height. Return to start and continue for all reps on left side, then repeat on the right.
Progression: Hold dumbbells in both hands and perform the lateral raise with both arms.
Get in a high-plank position and slowly lower body towards the ground. Perform a Superman by lifting all four limbs off the ground. Drop back down and push up to start. Repeat.
Stand with feet wider than hips, toes pointing out. Hold a dumbbell in left hand with arm straight above head, close to ear. Begin to hinge hips toward the left as you bring right arm down towards right ankle and your body parallel to the ground. As you do so, keep left arm straight, turn wrist to face forward, and look up at dumbbell. Return to start and do all reps on this side, then repeat on the right side.
Progression: Hold a dumbbell in both hands.
Start with feet wider than hips, elbows bent and hands under chin, holding a dumbbell in right hand. Perform a squat. Return to standing and pivot right foot and body towards the left as you press the dumbbell overhead. Reverse the movement to return to start. Complete all reps, then repeat on the other side.
Progression: Hold a dumbbell in each hand and press with both.
Start with feet together, a dumbbell in your left hand at your side, palm facing in. Lunge to the left, bring the left arm out to the side without bending elbow, and return to start. Continue until you’ve completed all reps on this side, then switch sides and repeat.
Lie face-up, knees bent and feet flat on the floor, holding a dumbbell by the head vertically behind you with both hands. Simultaneously raise your hips up off the floor and bring the dumbbell overhead and toward your pelvis. Reverse the movement to return to start and immediately repeat.
Progression: Perform the glute bridge on one leg at a time.
Start in a low plank position on your forearms. “Walk” on your forearms to the right, then press up on to your right hand, then your left so you’re in a high plank position. That’s one rep. Lower back onto your elbows, and “walk” back to the left on forearms. Come up onto hands, lower back down, and continue, alternating sides, for all reps.
Progression: Once you’re up on your hands, raise your right arm, left foot up off the ground, hold, then switch sides.
Photography by Carissa Gallo. Art direction by Kathryn Marx.