Arms Triceps Extensions Works triceps Stand with your feet shoulder-width apart holding a dumbbell in both hands. Bend your elbows and bring the dumbbell behind your head. Your arms should form 90-degree angles. To perform the exercise, keep your elbows still as you engage your triceps to raise the dumbbell over your head. Slowly lower the weight back to the starting position. Perform 3 sets of 10 reps. Bicep Curls Works biceps Grab a pair of dumbbells and stand with your arms fully extended, palms facing forward with the discs of the weights about an inch from your thighs. Engaging your biceps, curl the weights up to your shoulders and then slowly lower them back to the starting position. Perform 3 sets of 10 reps. Fly Works shoulders Grab a dumbbell in each hand and stand with your arms fully extended at your sides, palms facing inward. Raise the dumbbells to shoulder height so that your body forms a T. Slowly lower the weights back to the starting position. Perform 3 sets of 10 reps. Legs Farmers Carry Works calves With a dumbbell in each hand, keep your arms fully extended at your sides as you walk on your toes for 20 yards. Compete 3 sets. Weighted Squat Leg Lift Works thighs With a dumbbell in each hand, stand with your feet slightly wider than hip-width apart. Keeping your arms extended, lower yourself into a squat, bending your knees until your thighs are parallel to the floor. As you push through your heels to raise yourself back up, lift your right leg out to the side as high as you can. On the next rep, raise your left leg. Continue alternating for 10 reps. Complete 3 sets. Glutes Glute Bridge Lie on your back on a mat with your knees bent, feet together flat on the floor, arms relaxed at your sides. Squeeze your glutes as your raise your pelvis towards the ceiling until your body forms a straight line from your shoulders to your knees. Slowly lower your body back to the starting position. Perform 3 sets of 10 reps. Weighted Squats With a dumbbell in each hand, stand with your feet hip-distance apart, arms extended at your sides. Bending your knees, push your hips back and lower your body until your thighs are parallel to the floor. Push through your heels to raise your body back to the starting position. Perform 3 sets of 10 reps. Back Single Arm Dumbbell Row Works upper back With a dumbbell in your right hand place your left knee and arm on a bench to support your weight. Keeping your right leg straight, bend forward at the waist and let your right arm extend fully towards the floor. To perform the exercise, squeeze your back muscles as you bend your elbow to raise the dumbbell to your chest. Slowly lower it back toward the floor. Lateral Leg Lift Works lower back Lie on your side on a mat with your legs stacked. Place your head in your bottom hand to support your neck and place your top hand flat on the mat in front of your stomach. Keep your lower leg slightly bent. Engaging your core, raise your top leg about 18 inches towards the ceiling. Hold for 2 seconds, then lower your leg. Perform 3 sets of 10 reps on each side. Chest Pectoral Fly With a dumbbell in each hand, lie on your back on a mat or bench with your knees bent, feet flat on the floor. Fully extend your arms above your chest, bringing the dumbbells together. To perform the exercise, lower your arms until your body forms a T. Raise your arms back to the starting position. Perform 3 sets of 10 reps. Push Ups Start on all fours with your arms fully extended beneath your shoulders, legs fully extended behind you, supporting your weight on your toes. To perform the exercise, bend at the elbows and lower your chest towards the floor. Push into your hands to raise your chest back to the starting position. Complete 3 sets of 10 reps or as many as you can perform. Core Side Bends Works obliques With a dumbbell in your right hand, stand with your feet shoulder-width apart. Allow your right arm to fully extend at your side with your palm facing your outer thigh. Squeeze your core as you bend sideways at the waist, leaning towards the right. Keeping your core braced, raise yourself back to the starting position. Perform 3 sets of 10 reps on each side. Leg Raises Works lower abs Lie on your back on a mat with your legs together and fully extended. Point your toes at the wall. Engaging your abs, raise your legs to a 45-degree angle, hold for a second, then lower them to a couple of inches above the ground. Perform 3 sets of 10 reps. Planks Works entire core Begin on all fours with your legs fully extended behind you, supporting your weight on your toes. Your elbows should be planted directly under your shoulders, forearms extended in front of you. Your face should be pointed towards the floor. Squeeze your core and hold the pose for 30 seconds. Perform 3 sets.