7. Dumbbell Bench Press
- Grab a set of dumbbells, and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale, as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale, and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
8. Weighted Glute Bridge
- Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
- On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
- Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for three seconds, making sure your spine doesn’t round and your hips don’t sag. Keep your abs and butt muscles engaged.
- Lower down to the ground; this is considered one rep.
9. Plank With Triceps Kickback
Image Source: POPSUGAR Studios
- Start in a plank position holding a weight in each hand. Bend your left elbow and pull it up so it’s in line with your shoulder.
- Pull your navel toward your spine to engage your abs, which will help you stay balanced.
- Exhale as you do a triceps kickback by extending your left hand behind you. Inhale to bend your elbow. This counts as one rep. Perform exercise on both sides of the body.