Weight Crunch

Curtsy Lunge with Bicep Curls

Start by holding dumbbells on each hand then, take a big step back with your right leg crossing it with left leg and knees touching the ground. Simultaneously, bring the dumbbells towards your shoulders. Complete 10 to 12 reps then, repeat on the other side.

Plie Squat with Kettlebell Curls

Stand straight with feet slightly wider than shoulder-width, toes pointing outwards and hold a kettlebell with both hands. Slowly lower into a squat while curling kettlebell towards shoulders. Inhale while lowering down and exhale as going back to the starting position.

A thruster is a combination of two traditional compound weight training exercises: the front squat and overhead press.

Bulgarian split squats will build your legs stronger, and this allows you to put more tension on the leg muscles.

The suitcase deadlift is a deadlift variation that can be done to increase total body strength, muscle hypertrophy, and to develop greater movement patterning for real world applications.

Military press

Start standing with feet shoulder-width apart, hands extended straight overhead, palms facing forward, with biceps by ears. (Note: You can use dumbbells for an added challenge.) Keeping back straight and core engaged, slowly lower arms by sides until elbows are bent at 90 degrees. Be sure to squeeze shoulder blades together at the bottom of this movement. Return to starting position. That's one rep. Complete three sets of 10 reps.

Write Your Name Arm Exercise

Hold a single dumbbell, kettlebell or a weighted plate with both hands and raise it on shoulder level. Slowly write your name in the air. Complete three repetitions or name for better results.

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Banded Ins and Outs

Stand with feet together, slightly bend knees and with a resistance band placed a little over the knees. Jump both feet out in a wide stance landing on a squat with hands on chest level. Jump back to the starting position to complete one rep.

Staggered-Stance Deadlift

Stand tall holding a kettlebell on each hand and one foot at the back with heels lifted. Lower kettlebell on the ground by leaning forward and hinging the hips. Once the kettlebell touches the ground, return to the starting position and repeat for 20 reps.

Dumbbell Jumping Jacks

Stand with feet shoulder-width apart and holding dumbbells on each hand. Simultaneously jump with feet going sideways while raising hands sideways as well then, return to the first position. Do 15 to 20 repetitions.