One-leg touch and bicep curl

Works biceps, shoulders, quadriceps, hamstrings and glutes

(A) Stand with your feet hip-width apart, holding a dumbbell in each hand. Raise your left foot behind you, balancing on your right leg.

(B) Bend forward, touching the weights to the ground on either side of your right foot.

(C) Stand, lifting your left knee in front of your body while curling the weights toward your chest. Keep your elbows tucked in to the sides of your body. Do one to two sets of 8 to 10 reps, working up to three sets of 12 reps. When the 12th rep is easy, increase the weight by 2 or 3 pounds.

Tricep-dip on ball

Works triceps and shoulders

(A) Sit on a sturdy chair or bench, hands on edge of the chair. Extend legs and rest calves on ball.

(B) Bend elbows to slowly lower your body about 6 to 8 inches (if you go too far, you’ll place undue stress on your shoulders), with elbows pointed back and butt close to edge of chair. Slowly return to start, squeezing your triceps at the top of the move. Do one to two sets of
8 to 10 reps, working up to three sets of 12 reps.

Two-way shoulder raise

Works front and middle deltoids (shoulders)

(A) Stand with your feet shoulder-width apart, legs straight but not locked. Holding a set of dumbbells, arms to your sides with palms facing in and abs contracted, lift your arms up and out to shoulder height.

(B) Lower your arms, then lift them forward and up to shoulder height, turning your palms up, elbows slightly bent. Lower, turn your palms in, and repeat, from (A). Perform one to two sets of 10 to 12 reps, working up to three sets of 10 to 12 reps. When the 12th rep becomes easy, increase the weight by 2 or 3 pounds.

Stationary inchworm

Works deltoids, chest, triceps and abdominals

(A) Stand with feet together, legs straight; don’t lock knees. Place hands on ground in front of feet.

(B) Slowly walk hands forward.

(C) Continue forward until you’re in a plank position. Slowly walk hands back to starting position (hands on ground in front of feet). Perform one set of 6 to 8 reps, working up
to one set of 12. For a more advanced move, add a push-up when you’re in the plank position.

Row on one leg

Works shoulders, quadriceps and glutes

(A) Stand with dumbbells in hand, palms down. Extend left leg behind you until the left shoulder, hip and ankle are in a straight line. Keep back flat.

(B) Raise dumbbells toward chest, raising elbows out and parallel to shoulders, and exhale. Return to starting position. Perform one
to two sets of 8 to 10 reps, working up to three sets of 12. When the 12th rep is easy, increase the weight by 2 or 3 pounds.

Tricep-dip with a kick

Works triceps, shoulders, glutes and abdominals

(A) Sit on a mat, with knees bent and feet flat on the ground. Place your hands on the ground with your fingers pointing toward your butt and your wrists aligned with your shoulders. Lift your butt off the ground so you’re in a bridge position, trying to keep knees, hips and shoulders in line.

(B) Bend your elbows and lower your hips as you lift your left leg, foot flexed, to a 45-degree angle from the floor.

(C) Straighten your arms, and lower your left leg back to hip height. Repeat steps (B) and (C) for half your reps, then switch legs. Perform one to two sets of 10 to 12 reps, working up to three sets
of 8 to 12 reps.

Right arm/left leg crunch

Works shoulders and upper abdominals

(A) Lie on the ground on your back, with legs extended, feet slightly apart. With a light dumbbell (3 pounds for beginner, 5 pounds for more advanced) in each hand, raise arms overhead, letting them rest on the ground behind you.

(B) Slowly crunch up, simultaneously raising your right arm and your left leg until they meet above your torso. Once the dumbbell meets your left shin, slowly lower to your starting position. Repeat this move on the other side, crunching up so your left arm meets your right shin. Do one set of 8 to 12 reps, working up to two to three sets of 8 to 12 reps.

Crunch with a twist

Works shoulders, obliques and lower abdominals

(A) Sit on the ball and walk your feet forward, rolling the ball
so that it’s beneath your middle back. Keeping your feet flat
on the ground, hold a light dumbbell (3 pounds for beginner, 5 pounds for more advanced) vertically with your arms straight out in front of you about 45 degrees above your hips.

(B) With abs contracted, crunch up, twisting your torso to your left, then to your right, before lowering back down to starting position. Do one set of 8 to 12 reps, working up to two to three sets of 8 to 12 reps.