What You Need:

All you need are some small hand weights, dumbells, or household items like soup cans or water bottles! Pump up your favorite tuned and get movin’.

3 rounds of 10 reps!

Dumbbell Shoulder Press

Starting position:
– Hold the dumbbells sideways next to the shoulder, palms pointing forwards.

Ready, set, do!
– In a seated or standing position, push the dumbbell above the head, tense the stomach, and keep the shoulders as low as possible.
– Do not extend the arms fully.

Dumbbell Front Raise

Starting position:
– Shoulder-width stance, hold the dumbbells with both hands.

Ready, set, do!

– Raise the arm in front of the body extended to the level of your neck.
– Try to keep the shoulders lowered in the process.

Dumbbell Curl

Starting position:
– Hold the dumbbells with an underhand grip.

Ready, set, do!
– Raise dumbbells to the chest, keep elbows close to the body.
– Do not completely straighten elbows when releasing.

Dumbbell Tricep Extension

Starting position:
– Hold dumbbell with stretched arms behind your head.
– Slightly bent knees, tensed glutes and abs.

Ready, set, do!
– Bend arms and bring the dumbbell behind the head as far as possible and re-extend them.

Crunches

Starting position:
– Raise legs to a sturdy and bent position. Place hands lightly behind your head.

Ready, set, do!
– Keeping your head and shoulders aligned and not straining your neck, use your abdominal muscles to pull yourself up and towards your knees.