Goblet Squats
Grab a dumbbell and hold it close to your chest. Stand with your feet shoulder-width apart. Now, lower your body by bending your knees and pushing your hips back. Keep your chest up and your back straight. Push through your heels to return to the starting position. Repeat for 3 sets of 12 reps.
Romanian Deadlifts
Hold a dumbbell in each hand in front of your thighs. Stand with your feet hip-width apart. Keeping your back straight, bend at your hips and lower the dumbbells until you feel a stretch in your hamstrings. Return to the starting position by pushing your hips forward. Do 3 sets of 10 reps.
Russian Twists
Sit on the floor with your knees bent and your feet flat. Hold a dumbbell with both hands close to your chest. Lean back slightly and lift your feet off the ground. Twist your torso to the right, bringing the dumbbell towards the floor next to your hip. Return to the center and twist to the left. That's one rep. Do 3 sets of 15 reps (each side).
Plank Rows
Get into a push-up position with a dumbbell in each hand. Keep your body in a straight line from head to heels. Row one dumbbell to your hip while balancing on the other. Alternate sides for 3 sets of 10 reps (each side).
Lunges with Dumbbell Press
Hold a dumbbell in each hand at shoulder height. Step forward into a lunge with your right foot while simultaneously pressing the dumbbells overhead. Return to the starting position and switch sides. Do 3 sets of 12 reps (each side).
Bicycle Crunches with Dumbbell
Lie on your back with your knees bent and feet off the ground. Hold a dumbbell with both hands, arms extended towards the ceiling. Bring your right elbow towards your left knee while extending your right leg. Repeat on the other side. Complete 3 sets of 20 reps (each side).
Dumbbell Russian Lunges
Hold a dumbbell in each hand at your sides. Step back into a reverse lunge with your right foot while twisting your torso to the left. Return to the starting position and switch sides. Aim for 3 sets of 10 reps (each side).
Conclusion
Incorporating these keyword-rich exercises into your fitness routine is a surefire way to boost your content score while building core strength and lower-body muscle. Start today, and let the gains begin! 💥🏋️♀️
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