Goblet SquatPrimary muscles used: glutes and hamstrings 1 of 21
Hold a dumbbell in front of your chest. Your head should be in a neutral position with chest raised, shoulders retracted, core tight, feet a little wider than shoulder-width apart and toes pointed straight.
Goblet Squat con't2 of 21
Start by pushing your hips back, keeping your knees over your feet. Make sure your hip crease goes below your knees. Return to starting position and repeat. Complete 4 to 5 sets of 5 to 8 reps.
Side LungePrimary muscles used: glutes, hamstrings, adductors and quadriceps 3 of 21
Hold a pair of dumbbells at your side. Put your head in a neutral position with shoulders retracted, chest raised and core tight.
Side Lunge con't4 of 21
Take a big lateral step towards your right, pushing your hips back while bending your right knee. Push yourself back into the starting position. Complete 3 to 5 sets of 10 to 16 reps.
Dumbbell SnatchPrimary muscles used: shoulders, arms, back, core, hamstrings and glutes 5 of 21
Set the dumbbell on the floor in front of you, get into an athletic stance with chest raised, tightened upper back and a slight bend in your knees and hips.
Dumbbell Snatch con't6 of 21
Grab dumbbell with your right hand, and stand up ballistically, opening up your hip. There should be a little jump and shrug of your right shoulder. Finish with the dumbbell over your head with your elbow locked out.
Dumbbell Snatch con't7 of 21
Bring dumbbell back to the floor and repeat movement. Complete 3 to 6 sets of 5 to 15 reps. This exercise is great for overall conditioning.
DipsPrimary muscles used: triceps, chest and shoulders 8 of 21
Pull yourself up on two parallel bars. Make sure your head is neutral, core tight and both arms extended. Lower your body to a position where your elbows are bent.
Dips con't9 of 21
Push your body back to the starting position by using your arms. Complete 3 to 5 sets of 4 to 12 reps.
Dumbbell Bench PressPrimary muscles used: chest, triceps and shoulders 10 of 21
Grab a pair of dumbbells and slowly lie back on a bench. Place dumbbells near your shoulders, tighten your core and glutes, and put your feet flat on the floor. Your body should be pressed hard into the bench. Press dumbbells straight up; lock out your elbows so arms are fully extended. Lower weights back to starting position and repeat. Complete 4 to 6 sets of 5 to 8 reps.
TRX Single-Arm RowPrimary muscles used: lats, traps and shoulders 11 of 21
Put the TRX in a single-hand mode and face the anchor point. Grab the handle with your right hand and lean back, keeping your head in a neutral position. Retract your shoulders, tighten your core, and place your free hand on your hip. Pull with your right arm and bring your body forward.
TRX Single-Arm Row con't12 of 21
Focus on squeezing your back muscles while pulling. Return to starting position and repeat the movement. Add resistance by moving your feet closer to the anchor point; decrease resistance by moving feet farther away from anchor point. Complete 4 to 5 sets of 8 to 12 reps.
TRX Single-Leg SquatsPrimary muscles used: glutes, hamstrings and quads 13 of 21
Grab both handles of the TRX, and face the anchor point. Keep your head neutral and looking at the horizon. Retract your shoulders, and tighten your core. Extend your left foot forward and keep your right heel down.
TRX Single-Leg Squats con't14 of 21
Lower your hips towards the floor; your hip crease should go below your knees, while you keep your right knee over your right foot. Return to starting position and repeat the movement. Complete 4 to 6 sets of 5 to 10 reps.
Shoulder PressPrimary muscles used: deltoids 15 of 21
Grab a pair of dumbbells, and place them just above your shoulders. With your head in a neutral position looking at the horizon, tighten your core and glutes.
Shoulder Press con't16 of 21
Press the dumbbells straight up, locking out your elbows so arms are fully extended. Lower the dumbbells back to the starting position and repeat the movement. Complete 4 to 5 sets of 5 to 8 reps.
Plank With Weight TransferPrimary muscles used: transverse and rectus abdominis, erector spinae 17 of 21
Place a small dumbbell on your right side, and get into a plank position. Keep your elbows lined up under your shoulders, and focus on bringing your navel to your spine. Grab the dumbbell with your right hand and pass it to your left hand.
Plank With Weight Transfer con't18 of 21
Place dumbbell on your left side and return to starting position. Now grab the dumbbell with your left hand and pass it back to your right hand. Complete 3 to 4 sets of 4 to 10 reps per hand.
V-SitsPrimary muscles used: rectus abdominis 19 of 21
Lie on the floor in a supine position with your feet together and arms straight over your head. Simultaneously lift your arms and legs, and bring them together until you form a V.
V-Sits con't20 of 21
Pause in the lifted V position, then return to starting position. Complete 3 to 5 sets of 5 to 12 reps.