What you’ll need: a pair of 3- to 5-pound dumbbells
Targets: Back, biceps, triceps, and quads
RUNNING ROW
1. Holding a dumbbell in right hand, stand with feet hip-width apart. Bend right elbow behind you to bring dumbbell by ribs, and extend left arm forward, palms facing in.
2. Hinge forward from waist, bringing bent right knee toward chest to get into tuck position.
Targets: Back, arms, abs, butt, hips, and legs
SQUAT SWING
1. Stand with feet slightly wider than shoulder-width apart, holding a single dumbbell with one hand on each end in front of hips.
2. Keeping back flat, squat as you swing dumbbell behind you between legs.
Targets: Upper back, shoulders, biceps, triceps, butt, and legs
IRON CROSS
1. Stand with feet hip-width apart, a dumbbell in each hand.
2. Spread arms out to the sides and squat down with bend knees.
3. Remember to keep the shoulders down, feet pressed down and glutes tensed.
Targets: Biceps, butt, and hamstrings
SCOOP SQUAT
1. Holding a dumbbell in each hand, stand with feet hip-width apart; with palms facing forward, extend arms behind you as high as you can.
2. Bring left leg out and squat down, with arms scooping air from down front.
3. Bring the left in and take the arm back to the original position.
4. Repeat with the right leg.
Targets: Biceps, butt, and legs
BICEP SQUARED
1. Holding a dumbbell in each hand, stand with feet hip-width apart.
2. Raise extended arms to shoulder level, palms up, with right arm directly in front of you and left arm out to side.
Providing a workout for the entire body, this routine will surely help your calorie burn and fight flab.