1. Lie flat on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with a slightly wider than shoulder-width grip. Palms should be facing away from your body.

2. Press the dumbbells upward until your arms are extended, keeping your elbows slightly bent.

3. Pause at the top of the movement and then lower the dumbbells back down to chest level, keeping your elbows slightly bent throughout the movement.

1. Starting out in a regular push-up position, lower your body until your elbows are bent 90 degrees and chest is one to two inches from the ground.

2. Press up explosively so that the hands leave the ground. While in the air, bring your hands in towards your torso to land in a close grip push-up position.

3. Perform a push-up in the close-grip stance, before explosively pushing off the ground to land again in the wide-grip stance you started with.

4. Repeat for the desired number of reps.

1. Sit on an incline bench set to a 45-degree angle with a dumbbell in each hand. Hold the dumbbells at shoulder level with your palms facing your chest.

2. Push the dumbbells upward, rotating your wrists so that your palms face forward by the time the dumbbells are fully extended above your chest. Ensure your arms are straight but not locked out.

3. Slowly lower the dumbbells back to the starting position, rotating your wrists back so that your palms are facing your chest by the time the dumbbells return to shoulder level.

1. Lie on a flat bench with a dumbbell in each hand, palms facing each other.

2. Extend your arms out to the sides with a slight bend in your elbows, keeping your wrists in line with your elbows.

3. Slowly lower the dumbbells down and out to the sides, maintaining a slight bend in your elbows and keeping your shoulder blades pressed down and back.

4. Pause at the bottom of the movement, then slowly bring the dumbbells back up to the starting position, squeezing your chest muscles as you do so.

1. Lie down on your back with your legs bent and your feet flat on the floor.

2. Hold a dumbbell in each hand and bring them to your chest with your palms facing towards your feet.

3. From here, get into a glute bridge by pushing through your heels to lift your hips off the floor.

4. Engage your core muscles and press the dumbbells up towards the ceiling, extending your arms fully.

5. Pause briefly at the top, and then slowly lower the dumbbells back down to your chest.

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.