Dumbbell Seated Shoulder Press – 3 sets x 10 reps, 60 sec rest
Starting Position: Sit on a bench with a back support, feet flat on the floor. Hold a dumbbell in each hand at shoulder height, palms facing forward.
Execution: Press the dumbbells overhead until your arms are fully extended but not l...

Incline Push-Ups – 3 sets x 10 reps, 45 sec rest
Starting Position: Place your hands shoulder-width apart on the edge of a bench, with your body in a straight line from head to heels.
Execution: Lower your chest towards the bench by bending your elbows, keeping your body in a straight line. Push ...

Bent Over Dumbbell Rows – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in each hand. Hinge at the hips, keeping your back flat, and let the dumbbells hang with your palms facing each other.
Execution: Pull the dumbbells towards your hips by r...

Dumbbell Hammer Curls – 3 sets x 10 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in.
Execution: Curl the dumbbells towards your shoulders while keeping your palms facing each other. Lower the dumbbells back to the starting...

High Plank to Alternating Toe Taps – 3 sets x 10 reps per side, 45 sec rest
Starting Position: Begin in a high plank position.
Execution: Push your hips up into a downward dog position and reach one hand to tap the opposite foot. Return to plank and repeat with the other hand.
Muscles Worked: Cor...

8 Minute Core Circuit
Plank (Knees or Toes) – 30 seconds
Dumbbell Russian Twists – 60 seconds
Bird Dog – 60 seconds
Mountain Climbers – 30 seconds
Glute Bridge with Dumbbell – 60 seconds
Repeat 2 times.