MOVE 2Overhead Lat ReleaseGrab a pair of dumbbells and stand with your feet together; raise the weights overhead, palms facing forward (a). Slowly bend your elbows out to the sides until the weights are at shoulder height (b). Quickly press the weights overhead to return to start. That’s one rep.
Keep the rest of your body still (and core super-tight) while moving only your arms.
MOVE 3Dumbbell Speed SkaterHold the ends of a dumbbell, jump to the right, and as you land, cross your left leg behind you, bend your knees, and lower the weight outside your right leg(a). Quickly hop and repeat on the other side (b). That’s one rep.
MOVE 4T PushupPerform a pushup (a) and as you press back up to start, rotate to the right and raise your right arm overhead (b). Return to start, then repeat, this time rotating to the left. That’s one rep.
MOVE 5Pushup-Position RowGet into a pushup position with your hands resting on dumbbells, feet slightly more than hip-width apart (a). Pull one weight toward the side of your chest (b). Lower and repeat on the other side. That’s one rep.
Your hips should stay parallel to the floor, not twist from side to side.
MOVE 6Sumo CirclesHold the ends of a dumbbell and stand with your feet more than hip-width apart, toes turned out. Keeping your back flat, push your hips back and bend your knees to squat as low as possible, lowering the dumbbell toward the floor (a). In one motion, stand up and raise your left knee to hip height while circling the weight clockwise (b), then lower your foot and continue circling the weight back to the starting position. Repeat on the other side. That’s one rep.
MOVE 7Shuffle PunchHolding a pair of dumbbells at shoulder height, quickly shuffle to the right (a), then pivot your feet and punch your left arm across your body (b). Reverse the motion to return to start. Repeat on the other side. That’s one rep.
MOVE 8Reverse Tabletop ExtensionLie faceup, hips and knees bent 90 degrees, and hold a pair of dumbbells directly over your shoulders, palms facing each other (a). In one motion, brace your core and slowly lower the weights behind you and extend your legs, bringing your arms and legs as close to the floor as possible without touching it (b). Pause, then reverse to return to start. That’s one rep.
MOVE 9Side Lunge and RowHold a pair of dumbbells at your sides and take a step to the right, lowering into a side lunge and moving the weights toward the floor, keeping your back flat (a). Bend your elbows out to the sides to raise the dumbbells (b). Lower your arms and reverse the movement to return to standing. Repeat on the other side. That’s one rep.
Push your hips back as you lunge, and keep your chest upright.
MOVE 10Plank Spider-Man ExtensionStart in plank position with your forearms on the floor, elbows directly under your shoulders, and legs extended. Your body should form a straight line from head to heels (a). Bend your right knee toward the outside of your right elbow (b), then extend it straight behind you, keeping your foot a few inches off the floor (c). Pause, then lower your foot to the ground. Switch legs and repeat on the other side. That’s one rep.