Lunges
quadriceps
hamstrings
glutes
A unilateral movement where you step forward or backward and lower your body before returning to the start.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
Bulgarian Split Squat
quadriceps
hamstrings
glutes
A challenging unilateral exercise where you squat with one foot elevated behind you.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
Arnold Press
deltoids
triceps
upper chest
A variation of the overhead press where you rotate the dumbbells during the lift for complete shoulder activation.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
Plank
rectus abdominis
transverse abdominis
obliques
lower back
A static hold exercise where you support your body weight on your forearms and toes, engaging the core.
3 sets of 5 minutes (or to failure)
rest for atleast 2 minutes between sets
