Shoulder-Press Progression

You'll need a set of 3-, 5-, or 10-pound dumbells. Targets your shoulders and upper back. As you get stronger, add an upright row and then a lateral raise.

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" Shoulder Press Progression: You will need a set of 5- or 8-pound dumbbells. Stand with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand at shoulder height with your elbows bent 90 degrees and your palms facing forward. Slowly press the weights together over your head, then lower them back down in a controlled motion. Repeat this overhead presses for 60 seconds. When you're strong enough to progress to phase 2, do only 30 seconds of the overhead press then lower the weights to your sides with your palms facing your thighs. Slowly raise the weights to chest level bringing your elbows out to the side. Lower your hand and repeat. Continue these upright rows for 30 seconds, keeping your shoulder blades pressed down as you lift the weights up. If you're ready for the most challenging variation of this exercise, do 30 seconds of overhead presses followed immediately by 30 seconds of lateral raises. Rotate your arms so palms face each other then slowly raise your arms up and out to the side at shoulder height. Don't lock your arms. Your elbows should be slightly bent. You may need to switch to lighter dumbbells for the lateral raises."

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Squat with Dumbbells

You'll need a set of 5-, 8-, or 10-pound dumbbells. This sculpts your quads, butt, and calves. As you get stronger, add a jump; then add a pause.

Squats with Dumbbells : You will need a set of 5- or 8-pound dumbbells . Stand with your feet hip-width apart holding the weights. Slowly squat down as if you were going to sit in a chair and then squeeze your glutes and stand up again. You'll repeat these squats for 1 minute. Keep your weight back over your heels. Don't let your knees pass in front of your toes and make sure to keep your shoulders rolled back. Over time, increase the weight until you can do the squats with 10-pound dumbbells . Then you should be strong enough to add a jump to the squat . As you're straightening your legs, jump up so that your feet come 2 or 3 inches off the floor. Land softly back in a squat position. It's important to land with your knees bent so your joints don't absorb the shock of the landing. When you're ready to make this move more difficult, add a 2-second pause to the squat phase. After landing, hold the squat position for 2 counts before jumping up again. Dumbbell Squats target your abs, thighs, hamstrings, and glutes.

Lunges with Dumbbells

You'll need a set of light dumbbells. Targets your butt, thighs, and arms. Progress from stationary to alternating lunge; then add curl.

Lunges with Dumbbells : You'll need a set of 5- or 8-pound dumbbells . Stand with your feet, hip-width apart, holding a weight in each hand. Lunge forward with your left leg. Then straighten your legs. When you lunge, your right knee should come to about an inch above the ground without touching it. Keep your torso perpendicular to the floor with your weight evenly distributed between your legs. Align your front knee over your front ankle and keep your weight back on your heels instead of on your toes. Continue these lunges for 30 seconds before switching sides and doing another 30 seconds on the other leg. When you're strong enough to progress to phase 2 of this exercise, hold the dumbbells at shoulder height, palms facing front. Lunge forward with one leg, then bring your feet back together and lunge forward with the

Rotation Lunges with Dumbbells

You'll need a set of 8- or 10-pound dumbbells for this exercise. The Rotation Lunge targets your glutes, thighs, abs, and hamstrings. Alternate sides for 8 to 10 reps.

Rotation lunges with dumbbells : You'll need a set of 8- or 10-pound dumbbells for this exercise. Pretend your standing in the middle of a clock face with your feet shoulder-width apart. Step out behind you with your right foot to 5 o'clock. Now, come up and step back with your left foot to 7 o'clock. Continue alternating sides for 8 to 10 reps. Remember to keep your torso perpendicular to the floor as you lunge back. Bring your back knee almost to the floor and be sure to keep your front knee over your ankle. The rotation lunge targets your gluts, thighs, abs, and hamstrings . For a bigger challenge, try lifting your front knee when you come forward and balance on one leg for 2 or 3