The exercise library

Lie back, press both dumbbells up until arms lock, lower to chest level with control.

Bench at 30°. Press up and slightly together; feel the upper chest.

Soft elbows, open the arms in a wide arc, squeeze the chest to bring them back.

On the floor, press up; triceps touch down each rep for a controlled stretch.

Hand and knee on the bench, pull the dumbbell to your hip, squeeze the lat.

Hinge to ~45°, flat back, row both dumbbells to your ribs.

One dumbbell over the chest, lower behind the head, pull back over with the lats.

Flat back, drive through the floor, stand tall, lower with control.

Hinge forward, raise the dumbbells out to the sides, squeeze rear delts.

Press overhead until arms lock, lower to ear level.

Start palms-in at the chin, rotate out as you press overhead.

Slight bend, raise out to shoulder height, lead with the elbows.

Raise the dumbbells straight in front to eye level, controlled down.

Let the dumbbells hang, shrug straight up, pause, lower slowly.

Elbows pinned, curl up, squeeze, lower slowly.

Neutral grip (palms facing), curl up keeping the thumbs high.

Lie back on an incline, let the arms hang, curl for a big stretch.

Seated, elbow on the inner thigh, curl with a peak squeeze.

One dumbbell overhead, lower behind the head, extend to lock out.

Lying, lower dumbbells toward the forehead, extend with the triceps only.

Hinge forward, upper arm still, extend the dumbbell straight back.

Hold one dumbbell at the chest, sit down between the hips, drive up.

Wide stance, one dumbbell hanging, squat down and stand tall.

Step forward, drop the back knee, push back to start. Alternate legs.

Rear foot on the bench, drop straight down, drive through the front heel.

Step onto the bench, stand fully, lower with control. Alternate legs.

Soft knees, hinge at the hips, dumbbells slide down the thighs, squeeze up.

Dumbbells at your sides, rise onto the toes, pause, lower slowly.

Hold a dumbbell at the chest, crunch up, squeeze the abs.

Lean back, feet up, rotate the dumbbell side to side.

Flat on your back, raise straight legs to vertical, lower slowly without arching.

Dumbbell at your chest, sit all the way up, lower under control.

Pedal the legs and bring the opposite elbow to each knee.

Forearms down, body in a straight line, brace the abs — hold and breathe.

From a plank, drive the knees in one at a time, quick and controlled.

Legs low and straight, kick up and down in small fast alternating beats.

Hands under the shoulders, body in a straight line — lower the chest to the floor and press up.

Hands wider than the shoulders to bias the chest. Lower with control.

Hips high in an inverted V, lower the crown toward the floor, press back up.

Feet shoulder-width, sit the hips back and down, drive through the heels to stand.

Step back, drop the back knee toward the floor, push through the front heel. Alternate.