You’ll need 1 set of light weights (3 to 5 pounds) and 1 set of medium weights (8 to 12 pounds) as well as a bench. Perform each exercise for 12 reps. Rest for 45 seconds after each exercise and perform 2 sets total. Boobs Chest Fly With a dumbbell in each hand, lie with your back flat on a bench, knees bent, feet flat on the floor. Extend your arms out to the sides so that your body forms a T shape. Keeping your core tight, begin to raise both dumbbells above your chest until the meet in the middle. Then, slowly lower back down to the starting position. Upward Row With a set of medium dumbbells in each hand, stand tall with your feet shoulder-width apart. Let the dumbells rest on your thighs, with the discs facing each other. Bending your elbows, raise the dumbbells up to your chest. Pause, then lower back to the starting position. Push Ups Begin on all fours and extend your legs behind you, propping yourself up on your toes. Place your hands slightly wider than your shoulders and fully extend your arms. Bend your elbows and lower yourself down until your chest comes as close to the floor as you can get it. Push yourself back to the starting position. Butt Squats Stand with your feet shoulder width apart, hands clasped a few inches in front of your chest. Bending at the knees, sit back, as if into a chair, lowering yourself until your thighs are parallel or nearly paralell to the floor. Push through your heels to raise your body back into starting position. Single-Leg Kickbacks Start on your hands and knees, making sure your knees are under your hips, hands under your shoulders. Keeping your right leg bent at 90 degrees, raise it behind you as high as you can, squeezing your buttocks. Lower to the starting position. Kneeling Side Kicks Start on all fours with your knees under your hips and hands under your shoulders. Keep your right knee bent at 90 degrees and lift it out to the side as high as you can. Engage and lift from your butt. Lower back to starting position. Complete 12 reps, then switch sides. To make the exercise more challenging, you can clench a light dumbbell behind the knee of the leg you’re raising.