Dumbbell Goblet Squats
Grab a dumbbell and hold it up to your chest, keeping your hands under the top of the weight. Inhale, and lower into a squat by bending your knees and hinging your hips back. When your thighs are parallel to the ground, push up through your feet, keeping your core activated.
Dumbbell Romanian Deadlifts
Grab a dumbbell and hold it up to your chest, keeping your hands under the top of the weight. Inhale, and lower into a squat by bending your knees and hinging your hips back. When your thighs are parallel to the ground, push up through your feet, keeping your core activated.
Pushups
Start by getting into the proper pushup position with your wrists in line with your shoulders. Your body should be in a straight line from your head to your feet. Keep your core tight, and lower yourself to the floor with a slight tuck in your elbows. Come down until your chest almost touches the bottom.
Cable Rows
Grab the neutral grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then extend your legs. Keep your chest tall as you drive your elbows back toward your hips, squeezing your back and lats hard to finish.
Dumbbell Split Squats
Place one foot forward in front of another in a split stance position. Keep the tension in your front leg as you lower your body until your back knee touches the floor. Push yourself back up using the heel of your front leg.
Lat Pulldowns
Grip the lat pulldown bar just outside shoulder-width with your palms facing away from you. Lean back slightly, and pull the bar down toward your sternum with your elbows, squeezing your lats at the very bottom of the position.
Machine Seated Leg Curls
Sit at the leg curl machine, positioning your ankles on top of the roller with the top pad locked in. Keep your chest tall and your back flat against the seat. Drag the weight down with your heels, flexing your hamstrings hard at the end of the motion.
Incline Hammer Curls
Lie down on an incline bench holding a pair of dumbbells. Keeping your shoulders back and your palms facing each other, curl the weight up, squeezing your biceps and forearms hard at the top. Resist on the way back down. Perform three sets of 10 to 12 reps.