Start in a high plank holding a dumbbell in each hand on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you wider than hip-width apart (it’ll help with stability), and your core and glutes engaged. This is the starting position.
Pull your right elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent your hips from rocking.
Lower the weight back down to the starting position.
Bend your elbows and lower your chest to the floor to do a push-up.
Push back up to plank position.
Then, pull your left elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Keep your abs and butt tight to prevent your hips from rocking.
Lower the weight back down to the starting position.
Do another push-up. This is 1 rep.
Targets the deltoid, pecs, latissimus dorsi, triceps, biceps, and core.
2. Single-Leg Reverse Fly
Stand with your feet about hip-width apart. Hold a weight in each hand with your arms resting along the sides of your legs, palms facing each other.
Hinge forward at the hips, lifting your right leg straight out behind you until your torso is parallel to the floor. (Depending on your hip mobility and hamstring flexibility, you may not be able to bend so far over.) Gaze at the ground a few inches in front of your left foot to keep your neck in a comfortable position. The weights should be hanging down toward the floor.
With a slight bend in your elbows, slowly lift the weights up and out to the sides until they’re in line with your shoulders.
Then, lower them back down with control. This is 1 rep.
Targets the deltoids, rhomboids, trapezius, and core.
3. Alternating Overhead Press
Stand with your feet about hip-width apart. Hold a weight in each hand and rest them at shoulder height, with your palms facing forward and your elbows bent. This is the starting position.
Press one dumbbell overhead, straightening your elbow completely. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arm.
Slowly bend your elbow to lower the weight back down to the starting position.
Repeat this movement with the other arm. This is 1 rep.
