Woodchop Target: Abs Squat, holding the weight in both hands to the side of your right calf. Raise it across your body to head height, then return it to your calf. Do 15 reps, then switch sides. Crunch Target: Abs Lie flat on the floor with your knees bent, holding the dumbbell to your chest with both hands. Use your upper abs to raise your torso, then lower slowly to the start. Do 3 sets of 15 reps. Russian Twist Target: Abs Sit on the floor with your knees raised so that your feet are off the floor. Hold the weight to your chest in both hands, then, engaging your abs, bring the weight to your left side, then your right. A twist from side to side counts as 1 rep. Do 3 sets of 15 reps. Suitcase Squat Target: Glutes Stand with your feet slightly wider than hip-width apart, holding a weight on each side of your body with your palms facing in. Push your hips back as you lower into a deep squat, keeping your chest lifted. Push through your heels to stand back up. Weighted Bridge Target: Glutes Lie faceup with your feet hip-width apart and heels near your glutes. Place the weights on your hips. Push through your heels to raise your hips off the floor. Pause at the top and slowly lower back to the mat. Do 3 sets of 15 reps. 5 O’Clock Lunge Target: Glutes Stand with your feet together, holding one weight in front of your body at chest height with a hand on each end. Take a big step to the side with your right foot, rotating away from your body into the 5-o’clock position. Keeping your left foot flexed and chest lifted, bend your right knee and lower into a side lunge. Push through your right heel to stand, rotating back to starting position. Do 3 sets of 8 to 12 reps on each side. Double-Arm Fly Target: Double-Arm Fly Step back with your right leg, bringing your legs into a scissors position. Bend your left knee but keep your right leg extended, allowing your right heel to lift slightly. Lean forward, holding the dumbbells, and extend your arms towards the floor. Exhale and bring your arms out to the sides, squeezing your shoulder blades together. Lift until your arms are parallel to the floor. Inhale as you lower the dumbbells. Do 2 sets of 12 repetitions. Standing Lateral Raise Target: Shoulders Stand with your stomach tight, back straight and feet together. Hold one dumbbell in each hand at your sides. Exhale as you raise your arms out to the sides with your palms facing down. Bring the dumbbells to your shoulders, keeping a slight bend in your elbows. Inhale as you lower your arms. Do 15 repetitions. One-Arm Row Target: Middle and upper back Step back with your right leg, bringing your legs into a scissors position. Hold one dumbbell in each hand. Lean forward slightly. Bend your left knee slightly and rest your left arm on your left thigh. Extend your right arm down all the way to get a good stretch. Keeping your back straight, pull the weight up toward your armpit, bending your elbow as shown, then lower it. Do 8-12 repetitions, then switch sides. Toe Raise Target: Calves In a standing position hold a dumbbell in each hand against the sides of your body, palms facing in. Pushing through your toes, raise your heels off the ground. Pause at the top of the exercise and lower yourself to the ground. Do 3 sets of 10 reps. Reverse Lunge Target: Legs In a standing position hold a dumbbell in each hand against the sides of your body, palms facing in. Take a large step back with your right foot and bend your knees as you lower your body until your legs form a 90-degree angle, keeping your arms straight. Raise yourself back up after a short pause. Do 3 sets of 10 reps on each side.