Dumbbell Thrusters (Squat to Overhead Press) – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet shoulder-width apart, holding dumbbells at shoulder height, palms facing in.
Execution: Lower into a squat. As you stand back up, press the dumbbells overhead until your arms are fully ...

Dumbell Walking Lunges – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand with feet together, holding dumbbells at your sides.
Execution: Step forward into a lunge, lowering your back knee towards the ground while keeping the front knee over the ankle. Push off the back foot and ste...

Dumbbell Renegade Rows – 3 sets x 8 reps per side, 60 sec rest
Starting Position: Begin in a high plank position with hands gripping dumbbells and feet shoulder-width apart.
Execution: Row one dumbbell toward your hip while stabilizing the rest of your body, then lower it back down and repeat wit...

Shoulder Plank Taps – 3 sets x 10 taps per side, 30 sec rest
Starting Position: Begin in a high plank position with hands under shoulders.
Execution: While keeping your hips steady, lift one hand to tap the opposite shoulder, then alternate sides.
Muscles Worked: Core, shoulders.
Form Tips: Avoid...

Dumbbell Glute Bridge – 3 sets x 12 reps, 45 sec rest
Starting Position: Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell across your hips.
Execution: Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back...