Dumbbell Chest Fly – 3 sets x 10 reps, 60 sec rest
Starting Position: Lie flat on a bench, holding a dumbbell in each hand with palms facing inward, arms extended directly over your chest.
Execution: Slowly lower the dumbbells in a wide arc until they are level with your chest. Keep a slight bend...

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 Reverse Deadlift – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing your legs.
Execution: Hinge at the hips, keeping your back flat, and lower the dumbbells down your legs until you feel a stretc...

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...

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...

7-Minute Core Circuit
Renegade Row (with Dumbbells) – 60 seconds
Lying Alternating Leg Raises – 60 seconds
High Plank to Downward Dog – 60 seconds
Repeat 2 times.