How to do each exercise
Russian twistsLie on the floor, press your foot into it, OR lift your feet and straighten your legs. Hold the dumbbell and twist your body from side to side while engaging your back and core throughout the exercise. Avoid slouching and rounding your spine to maintain perfect form throughout the exercise.
Push-Up
Position yourself on your back and spread your arms slightly wider than shoulder-width apart. Slowly lower your body by straightening your arms and your legs until your chest is almost touching the floor. Push yourself up after a pause.
Bird-Dog
Point one arm in front of your body and extend the other leg behind you. Make sure your extended leg and hand form a straight line. Maintain your core throughout the exercise, and minimize any additional hip motion.
Forward Lunge
Stand tall and with your feet hip-width apart. Step forward with a big step and lower yourself to the floor. At the bottom of your lunge, both legs should be bent 90 degrees. To return to your starting position, push off the front foot.
Overhead Press
The dumbbells should be lifted to the height of your shoulders. Your palms should be facing forward, and your elbows at 90°. This is your starting position. Lift them up and hold for a second. Bring the dumbbells back to their starting position.
Romanian Deadlift
Stand with your legs hip-width apart. Hold a pair of dumbbells with palms facing your thighs and soft knees in front of you. Keep the dumbbells close to your body as you lower them in front of the shins. Do not let the hips sink any further once they have passed the knees. As you reach the bottom of this movement, return your hips and your knees to the starting position. Squeeze your glutes as you do so.
