1. Start by holding a dumbbell in each hand. Stand up straight with your feet shoulder-width apart.

2. Take a big step forward with your left foot and lower your body until your left thigh is parallel to the ground and your right knee is just above the floor. Keep your torso upright and your chest out.

3. Push back up with your left foot to return to the starting position.

4. Perform the desired number of repetitions before switching legs.

1. Begin by holding a dumbbell vertically by one end with both hands, close to your chest.

2. Stand with your feet shoulder-width apart and toes slightly turned outwards.

3. Keeping your chest up and core engaged, lower yourself into a low squat position by pushing your hips back and bending your knees. Your thighs should be parallel to the floor or lower if possible.

4. Pause for a moment at the bottom of the squat, then push through your heels to return to the starting position.

1. Begin by sitting on the ground with your back against a bench and your knees bent, feet flat on the floor. Place a dumbbell on your lap and hold it in place with your hands.

2. Squeeze your glutes and lift your hips off the ground, until your head and upper back rest on the bench and your body forms a straight line from your shoulders to your knees.

3. Slowly lower your hips back down to the starting position.

4. Repeat for your desired number of reps.

1. Start in a tabletop position with your hands and knees on the ground, your hands shoulder-width apart, and your knees hip-width apart.

2. Keeping your core engaged, lift one leg off the ground and bend the knee to 90-degrees. This is your starting position.

3. Extend your lifted leg back and up towards the ceiling, keeping your foot flexed and your glutes engaged.

4. Return your lifted leg to the starting position and repeat for the desired number of repetitions before switching sides.

1. Stand with your feet hip-width apart and your toes pointing forward.

2. Slowly rise up onto the balls of your feet, lifting your heels as high as you can go.

3. Pause briefly at the top of the movement, then slowly lower your heels back down to the ground.

4. Repeat for the desired number of reps.

1. Start by standing straight with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip (palms facing down).

2. Slowly curl the dumbbells up towards your shoulders, making sure to keep your elbows close to your body and not letting them fly out to the sides.

3. Pause for a moment when the dumbbells reach your shoulders, then slowly lower them back down to the starting position.

1. Stand upright and hold two heavy dumbbells behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder-width apart and your palms facing away from your body in an underhand grip.

2. Keep your feet at shoulder-width apart and slowly elevate the dumbbells by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.

3. Hold this position for a second, then lower the dumbbells back down.