Exercise routines and examples
Standing overhead dumbbell presses
Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, but it also engages your upper back and core.
Equipment: 10-pound dumbbells
- Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
- Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
- After a brief pause, bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.
- Complete 3 sets of 12 reps.
Bridge
Activate your core and posterior chain (a fancy term for the backside of your body) with a bridge. This is a great exercise to use as a warmup.
Directions:
- Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
- Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
- Slowly return to the starting position and repeat.
Single-leg deadlifts
This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.
Equipment: dumbbell
- Begin standing with a dumbbell in your right hand, and your knees slightly bent.
- Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
- When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
- Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg. It’s suggested to do 3 sets of 10-12 reps per side.
Side planks help build core strength, which can help reduce lower back pain. Side planks work the buttocks, hips, and abdominal muscles.
How to do them:
- Lie on the right side with the legs outstretched directly on top of each other and the elbow under the shoulder on the right arm.
- Engage the abdominals and lift the knees and hips off the floor, keeping the head and body aligned.
- Hold the position for 15–20 seconds, focusing on not letting the hips, head, or shoulders drop.
- Slowly return to the floor, switch to the left side, and repeat.
Single-leg deadlifts
This is another exercise that challenges your balance. Single-leg deadlifts require stability and leg strength. Grab a light to moderate dumbbell to complete this move.
Equipment: dumbbell
- Begin standing with a dumbbell in your right hand, and your knees slightly bent.
- Hinging at the hips, begin to kick your left leg straight back behind you, lowering the dumbbell down toward the ground.
- When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Ensure that your pelvis stays square to the ground during the movement.
- Repeat 10 to 12 reps before moving the weight to your left hand and repeating the same steps on the left leg. It’s suggested to do 3 sets of 10-12 reps per side.
Standing overhead dumbbell presses
Compound exercises, which utilize multiple joints and muscles, are perfect for busy bees as they work several parts of your body at once. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, but it also engages your upper back and core.
- Pick a light set of dumbbells — we recommend 10 pounds to start — and start by standing, either with your feet shoulder-width apart or staggered. Move the weights overhead so your upper arms are parallel to the floor.
- Bracing your core, begin to push up until your arms are fully extended above your head. Keep your head and neck stationary.
- After a brief pause, bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.
- Complete 3 sets of 12 reps.
Pushups
Drop and give me 20! Pushups are one of the most basic yet effective bodyweight moves you can perform because of the number of muscles that are recruited to perform them.
- Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.
- Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
- Complete 3 sets of as many reps as possible.
If you can’t quite perform a standard pushup with good form, drop down to a modified stance on your knees — you’ll still reap many of the benefits from this exercise while building strength
Squats
Squats increase lower body and core strength, as well as flexibility in your lower back and hips. Because they engage some of the largest muscles in the body, they also pack a major punch in terms of calories burned.
⦁ Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.
⦁ Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
⦁ Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for 1 second, then extend your legs and return to the starting position.
⦁ Complete 3 sets of 20 reps.
1. Lunges
Challenging your balance is an essential part of a well-rounded exercise routine. Lunges do just that, promoting functional movement while also increasing strength in your legs and glutes.
⦁ Start by standing with your feet shoulder-width apart and arms down at your sides.
⦁ Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
⦁ Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
⦁ Complete 3 sets of 10 reps.
Dumbbell rows
Not only will these make your back look killer in that dress, but dumbbell rows are also another compound exercise that strengthens multiple muscles in your upper body. Choose a moderate-weight dumbbell and ensure that you’re squeezing at the top of the movement.
Equipment: 10-pound dumbbells
- Start with a dumbbell in each hand. We recommend no more than 10 pounds for beginners.
- Bend forward at the waist, so your back is at a 45-degree angle to the ground. Be certain not to arch your back. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
- Starting with your right arm, bend your elbow and pull the weight straight up toward your chest, making sure to engage your lat and stopping just below your chest.
- Return to the starting position and repeat with the left arm. This is one rep. Repeat 10 times for 3 sets.