Stand with feet shoulder-width apart and toes forward. Keep chest up and engage core. Bend hips and knees, keeping heels on the floor.
Stand tall with feet hip-width apart. Step right foot back, bending both knees into a lunge. Press through front heel to return. Repeat 10 times on the right, then switch sides.
Start in plank position with hands wider than shoulders. Bend elbows to lower body until chest almost touches the mat. Press down to straighten elbows, returning to start.
Begin on hands and knees. Line shoulders over wrists, tuck toes, and lift legs into plank. Engage core, keeping body in a straight line from head to heels.
Stand with feet hip-width apart, hinge forward at waist. Hold weights, pull elbows toward sides, lifting weights to chest. Squeeze upper back, then lower weights.
Lie on back with knees bent, feet flat on the floor. Squeeze glutes to lift hips, forming a straight line from neck to knees. Lower back down and repeat 10 times.
Hold dumbbells by sides. Keep elbows close to body, curl weights toward shoulders. Avoid swinging arms. Slowly lower weights back down.
Stand with feet hip-width apart. Shift weight to left leg, hinge at waist, lifting right leg back. Keep hips square.
Sit with knees bent, feet on floor. Rotate torso side to side, reaching hands toward floor on each side. For an advanced move, lift feet off mat.
Hold dumbbells, arms in goal-post position. Press weights up, slightly in front of head, keeping vision on weights.