Start with 5-10 minutes of light cardio like jumping jacks or brisk walking to warm up your muscles.
Select dumbbells that are challenging but allow proper form for 10-15 repetitions.
Stand with feet shoulder-width apart, hold dumbbells at your sides, and perform squats, keeping your back straight and knees aligned.
Lie on a workout mat, press dumbbells upward from chest level, and lower slowly to target chest muscles.
Bend at hips with a slight bend in knees, keep back flat, and pull dumbbells towards your waist to work your back.
Sit or stand with dumbbells at shoulder height, press upward until arms are extended, then lower slowly for shoulder strength.
Hold dumbbells with palms facing up, curl towards shoulders, then lower with control to target biceps.
Lean forward slightly, keep elbows close to your sides, extend arms back with dumbbells for triceps engagement.
Incorporate exercises like planks or sit-ups to strengthen your core muscles.
Finish with 5-10 minutes of stretching focusing on worked muscles to improve flexibility and reduce soreness.
