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 Pullover – 3 sets x 12 reps, 60 sec rest
Starting Position: Lie perpendicular on a bench with only your upper back on the bench and your hips elevated. Hold a dumbbell with both hands over your chest.
Execution: Keeping a slight bend in your elbows, lower the dumbbell behind your head in...

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...

Dumbbell Front Raise – 3 sets x 10 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing down.
Execution: Lift the dumbbells in front of you until your arms are parallel to the floor. Lower the dumbbells back to the star...

Side Plank Hold – 3 sets x 20 sec per side, 10 sec rest
Starting Position: Lie on your side with one forearm on the ground, elbow directly under the shoulder, and legs stacked.
Execution: Lift your hips off the ground, keeping your body in a straight line from head to heels. Hold for the designat...

7 Minute Core Circuit
Plank with Shoulder Tap – 60 seconds
Dumbbell Russian Twists – 60 seconds
Mountain Climbers – 60 seconds
Repeat 2 times.