Instructional videos credit: Dave Smith and Precision Nutrition
1. Alternating lunge
2. Dumbbell bicep curl
Video for a variation of the dumbbell bicep curl (alternating)
3. Dumbbell chest press (floor)
4. Dumbbell deadlift
5. Dumbbell front raise
6. Dumbbell hammer curl
7. Dumbbell lateral (side) raise
8. Dumbbell Romanian deadlift
9. Dumbbell single-arm bent-over row (standing or floor, adapt to your preference)
10. Dumbbell triceps kickback (standing - bench not necessary)
11. Dumbbell upright row
12. Glute bridge (hip raise)
13. Isometric squat
14. Lunge (side)
15. Lying windshield wiper
16. Squat - weighted (holding dumbbells)
17. Squat - without weights
18. Sumo squat - weighted (holding dumbbells)
19. Sumo squat - without weights
20. Yoga Downward dog stretch