Single-Arm Overhead Press
This exercise targets shoulder strength and core stability. Pressing a dumbbell overhead engages deltoids and requires core activation for balance.
Rear Lateral Raise
Improving posture and shoulder stability, this movement involves lifting weights to shoulder height while maintaining spine alignment and core engagement.
Standing Pull-up with Kettlebell
Engaging back muscles and enhancing strength, this exercise involves lifting a kettlebell towards the chest with elbows pointed outward.
Chest Pass
Using a medicine ball, throw against a wall and catch at chest level to engage chest, shoulders, and core.
Dumbbell Halos
Circle a dumbbell around your head to engage shoulders and core. Perform 4 rounds of 25 rotations to enhance shoulder flexibility and upper body mobility.
Side Lunge with Dumbbells
This exercise targets thighs and buttocks while improving balance. Step out with dumbbells in hand, bending the knee to frame the leg and return to center.
Standing Oblique Crunches
Targeting oblique muscles and challenging balance, bend at the waist while holding a weight plate to each side.
Glute Bridge
Elevate hips off the ground while holding dumbbells over the chest to strengthen glutes and hamstrings.
Clamshell
Lie on your side with a weight on your thighs, opening and closing your top leg to improve hip mobility and strengthen hip muscles.
Squatted Side Steps
Holding a weight, squat and take side steps to engage thighs and buttocks while maintaining balance.