Bend-over Stretch
①Hold a dumbbell in each hand, stand with your feet together, and bend your upper body forward from the waist
②Keep your hands in an extended position, as shown. Look down. This is the starting position
③Now, lift your arms sideways to the side and exhale
④Inhale and return to the starting position, remember to keep your core engaged to prevent hurting your lower back
⑤Do 3 sets of 8-10 reps
Back lunge dumbbell press
This is a great compound movement that not only works the glutes, quadriceps and hamstrings, but also the shoulders and increases your heart rate.
Target muscles: quadriceps, adductors, glutes, core muscles, upper back and shoulders
Action steps
1. Stand with your feet hip-width apart. Hold the dumbbells at shoulder height and keep your wrists straight.
2. Step one leg back to do a back lunge, with the back knee down close to the ground and the front knee bent at 90 degrees.
3. Let your back knee touch the ground or hover above it.
4. Engage your core at the bottom of the movement and raise the dumbbells overhead.
5. Return the dumbbells to shoulder height as you rise from the lunge.
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