You’ll need 2 dumbbells, a barbell, a bench and/or a medicine ball for some exercises. Push-Ups Begin on all fours with your legs extended, feet shoulder-width apart, supporting your weight on your hands and toes. Your hands should be directly underneath your shoulders. Bend your elbows outward and use your arms to lower your chest to the floor. Push back to starting position. Try to aim for 10 reps. Dumbbell Chest Fly Lie on your back on a bench, feet on the ground, holding a pair of dumbbells directly above your chest with your arms fully extended. Your palms should be facing each other. With a slight bend in your arm, lower the weights so that they’re almost level with your torso and your body forms a T shape. Exhale and push back to starting position. Wide Grip Barbell Bench Press Lie on your back on a bench with your feet on the ground. Hold a barbell over your chest with an overhand grip, hands wider than your shoulders, arms fully extended. Inhale and, bending at the elbows, slowly lower the bar toward your chest. Pause when the bar is about 1 to 2 inches above your chest, then slowly push back to starting position. Perform 6 to 8 reps. Renegade Row Place 2 dumbbells on the floor shoulder-width apart. Lower yourself to the ground so that you are gripping the dumbbells with your arms extended straight down from your shoulders. Fully extend your legs behind you and support your weight on your toes. Keep your face toward the floor. From starting position, shift your weight slightly to the right while keeping your torso squared to the ground. Pull the dumbbell in your left hand straight up toward your chest while keeping your arm close to your body. Slowly lower the dumbbell back to the floor, then switch sides. Continue alternating for 30 seconds. Single-Arm Dumbbell Chest Press Lie on your back on a bench with your knees bent, feet flat on the floor. Take a dumbbell in your right hand with your arm extended at 90 degrees from your chest. Place your left hand on your left hip. In a controlled movement, bend at the elbow and lower the dumbbell about 1 to 2 inches above your chest. Slowly reverse the movement and return to starting position. Continue for 10 reps, then switch to the opposite side and repeat. Overhead Walking Lunge You’ll want to do this in a room that is free of obstacles. Hold a medicine ball between both hands and extend it directly overhead. Step forward with your right foot, planting it a couple feet in front of your left foot. Engage your core and bend both knees, lowering your left knee to the floor. Just before your knee touches the floor, press through your right foot and rise to standing as you bring your left foot a few feet in front of your right. Continue lunging for 30 to 60 seconds.