Perform 3 sets of 10-12 repetitions for each exercise. Rest 60-90 seconds between sets.

Dumbbell Goblet Squats:

Hold one dumbbell vertically against your chest, squat deep.

Dumbbell Renegade Rows:

In a high plank position with hands on dumbbells, row one dumbbell to your side, alternating.

Dumbbell Thrusters:

From a squat, explode up pressing dumbbells overhead.

Dumbbell Romanian Deadlifts:

Keep a slight bend in knees, hinge at hips, lowering dumbbells towards shins.

Dumbbell Bent-Over Rows:

Hinge at hips, slight knee bend, pull dumbbells towards your chest, squeezing shoulder blades.

Dumbbell Walking Lunges:

Hold dumbbells by your sides, step forward into a lunge, alternating legs as you "walk."