Squat
Standing feet shoulder width apart, holding dumbbells to your shoulders or on the side of your body. Flex hip and bend your knees and go all the way down, as if sitting in a chair until your thighs are parallel to the floor.
Lean your torso forward if you feel that your heels are unstable on the ground. Then return to the starting position without locking your knees at the end of the movement.
Stiff Leg Deadlift
Stand with feet shoulder width apart holding dumbbells in your arms lowered (in front of you). Bend forward at the waist with hip flexion. Keep your back straight and head up.
Tighten your buttocks and lock your knees while leaning forward. Stop going down when you feel your hamstrings fully stretched and return to the starting position.
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Lying Press
Lie on your back in a semi-recumbent position. Hold the dumbbells next to your shoulders with your palms facing forward and elbows bent.
Push the weight up and meet at the end of the movement, keeping them in the same plane at any time. Do not hyper-extend or raise your body at the end of the movement.
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Lying Fly's
Lie on your back in a semi-recumbent position. Hold the dumbbells in your hands, arms to the ground.
Bring your palms together above your head, drawing a semi-circle with each hand while slightly bending your elbows and moving only the shoulder joint until you feel a full stretch in your pectoral muscles and anterior deltoids.
Overhead Press
Standing feet shoulder width apart, knees slightly bent. Place the dumbbells above your shoulders, palms facing forward, and slowly lift them up without reaching the end of the motion to avoid lifting the shoulder blades.
Then return to the starting position in a controlled manner.
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Lateral Raise
Standing feet shoulder width apart, knees slightly bent. Hold the dumbbells palms facing each other in front of your body and raise the arms laterally away until they reach your shoulder height and then slowly get to the starting position.
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Bent-Over Rows
Stand with your feet shoulder width apart, knees slightly bent, and bend your torso forward and stay at a 45 degree angle with the ground.
Pull the dumbbells to the sides of your body while bending your elbows and pull the shoulder blades in toward your spine and then return to the original position.
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Bicep Curls
You can perform this exercise each arm alone, arm or both arms alternately together.
Hold the dumbbells next to your palms body forward, then lift the dumbbells by bending the elbow until they reach 3/4 of the way to your shoulders.
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Lying Triceps Extensions
Lie on your back in a semi-recumbent position. Hold a dumbbell in your opposite hand. Your arms should be at an angle of 90 degrees to your body and the ground.
Bend your elbow and lower the dumbbells back to ear level without moving your shoulder joint. Slowly return to the starting position.
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Abdominal Crunches
Lie on your back in a semi-recumbent position. Hold a single dumbbell with both hands.
Straighten your arms and point them to the ceiling. Slowly lift your shoulders and upper back, focusing on your upper abs. Then return to the starting position while controlling the movement.
