Dumbbell Bench Press – 3 sets x 10 reps, 60 sec rest
Starting Position: Lie flat on a bench with your feet flat on the floor. Hold a dumbbell in each hand, positioned at chest level, palms facing forward.
Execution: Press the dumbbells up until your arms are fully extended, but do not lock the el...

Dumbbell Goblet Squats – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet shoulder-width apart, holding a dumbbell vertically at chest level, with both hands cupping the top end of the dumbbell.
Execution: Lower into a squat by pushing your hips back and bending your knees, keepin...

Dumbbell Single-Arm Row – 3 sets x 10 reps per side, 60 sec rest
Starting Position: Place one knee and one hand on a bench, keeping the other leg on the floor and the dumbbell in the opposite hand. Keep your back flat and core engaged.
Execution: Pull the dumbbell towards your hip by retracting y...

Glute Bridges – 3 sets x 15 reps, 45 sec rest
Starting Position: Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
Execution: Drive through your heels, lift your hips off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes a...

Bird Dog – 3 sets x 12 reps per side, 30 sec rest
Starting Position: Begin on all fours in a tabletop position, with hands under shoulders and knees under hips.
Execution: Extend one arm forward and the opposite leg back while keeping your core engaged and hips level. Return to the starting posit...