Lunges: Hold a dumbbell in each hand at your sides. Step forward with one leg and lower your body until both knees are bent at about a 90-degree angle.
Squats: With a dumbbell in each hand at your sides or a kettlebell held at chest level, lower your body as if sitting back into a chair, keeping your back straight and knees behind your toes.
Single-Leg Deadlifts: Holding a dumbbell in each hand, stand on one leg. Keeping that knee slightly bent, perform a stiff-legged deadlift by bending at the hip
Shoulder Presses: Sitting or standing, hold a dumbbell in each hand at shoulder height.
Bicep Curls: Hold a dumbbell in each hand with arms extended, palms facing forward. Curl the weights while keeping your upper arms stationary, then lower them back down.
Tricep Kickbacks: Lean forward slightly, holding a dumbbell in each hand. Keep your elbows close to your body and use your triceps to lift the weights until your arm is fully extended, then return.
Side Leg Raises: Stand with a dumbbell in each hand. Lift one leg out to the side, keeping your torso straight. Lower it back down and repeat on the other side.
Bent Over Rows: Bend your knees slightly and bend over at the waist with your back straight.
Standing Calf Raises: Holding a dumbbell in each hand, stand with your feet hip-width apart. Raise your heels off the ground, balancing on your toes, then lower back down.
Russian Twists: Sit on the ground with your knees bent, feet flat, holding a single dumbbell with both hands in front of you.