RDL’S – Tricep Press – Bicep Curl – Plate Squat

RDL’s – Stand with dumbbells in both hands. bending at the hips drive your but backwards allowing the weights to lower, once the weights reach just below your knees stand up. Keep a flat back during the movement and the crown of your head in line with your spine. When done correctly this is a great exercise for toning your glutes and strengthening your posterior chain (butt, hamstrings and back).

Tricep Press – Lying on a flat bench with dumbbells in your hands. Bring the weights to your stomach, press the weights straight up with your palms facing each other. Repeat the motion in a smooth controlled manner. This is a great exercise for your chest and Triceps of course!

Bicep Curl – Standing straight with dumbbells in your hands curl the weights. Focus on keeping your elbows locked against your sides and be sure not to rock, this creates momentum to help curl the weight. the purpose of this exercise is to use your biceps and if the weight is too heavy you will use momentum to help.

Plate Squat – This is a great exercise for beginners and developing the squat technique. By holding the weight straight out in front of you, you are forced to drive your hips back in order to remain balanced.