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 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 ...

Plank with Alternating Leg Lifts – 3 sets x 10 reps per side, 45 sec rest
Starting Position: Begin in a forearm or high plank position.
Execution: Lift one leg off the ground, hold briefly, and lower it back down. Alternate legs.
Muscles Worked: Core, glutes, lower back.
Form Tips: Keep your core...

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...

10 Minute Core Circuit
Plank with Shoulder Tap – 30 seconds
Side Plank Thread the Needle Right – 30 seconds
Side Plank Thread the Needle Left – 30 seconds
Lying Alternating Leg Raises – 60 seconds
High Plank to Downward Dog – 60 seconds
Marching Glute Bridge – 60 seconds
Repeat 2 times.