1. Standing Dumbbell Calf Raise (Targets: Calves and Ankles)

Benefits:

When it comes to toning the legs, calves deserve the same amount of attention as the thighs. Having strong calf muscles makes ones legs look amazing, and provides the body with a boost that will enhance one’s entire exercise performance.

How to do it:

1. Stand upright holding a dumbbell in each hand, by your sides. With your toes pointing forwards, raise your heels off the floor by contracting your calves.
2. Hold this for 10 seconds, then slowly lower your heels.

Reps: 3 sets of 20.

Time: 4 min.

2. Lunges with Dumbbells (Targets: Thighs, Hips, and Abs)

Benefits: The legs are the roots of the body, and are the foundation for strength and agility. Although most tend to focus on strengthen their upper body, the lower body muscles are just as important to build.The legs, especially the thigh muscles, are among the largest in the body, and stronger legs lead to better endurance and core strength.

How to do it:

1. Stand with your feet hip-width apart, holding a 5-10 pound dumbbell in each hand.
2. Lunge forward with your left leg, straighten your leg, hold for 10 seconds. (When you lunge, your right knee should come to about an inch above the ground without touching it)
3. Slowly rise up, then repeat with the right leg.

Reps: 15 lunges each leg.

Time: 3 min.

3. Swiss-Ball Hip Raise and Leg Curl (Targets: Glutes, Hamstrings, Lower Back, Core)

Benefits:

The glutes are the largest and strongest muscles in the body. They consist of three different muscles, and those three muscles work together to rotate and extend the hip. Strengthening the glutes can help improve posture and make sitting down, standing, picking up heavy objects and climbing stairs easier.

How to do it:

1. Lie faceup on the floor and place your lower legs and heels on a Swiss ball.
2. Push your hips up so that your body forms a straight line from your shoulders to your knees.
3. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
4. Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line.
5. Lower your hips back to the floor.

Reps: 3 sets of 15.

Time: 2 min.

4. Dumbbell Pushup Row (Targets: Chest, Shoulders, Core, Back)

Benefits:  

Core strengthening gives one strong, flexible back and abdominal muscles that supports the entire body. Core exercises train the muscles in the pelvis, lower back, hips and abs to work harmoniously, leading to better balance and stability.

How to do it:

1. Place a pair of dumbbells about shoulder width apart on the floor.
2. Grab the handles and position yourself in a pushup position.
3. Lower your body to the floor and then press back up.
4. Once you’re back in the starting position, pull the dumbbell in your right hand up toward the side of your chest.
5. Pause, then return the starting position and repeat with your left hand. That’s 1 rep.

Reps: 3 sets of 10 on each side.

Time: 3 min.

5. Reverse Fly (Targets: Shoulders, Upper Back, Triceps)

Benefits:

The shoulder is the most moveable and unstable joint in the body. With the shoulder  range of motion being so great, it is prone to injury. With that, it is crucial to keep the shoulder strong, flexible, coordinated, and conditioned to handle stress.

How to do it:

1. Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent.
2. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing.
3. Raise both arms out to the sides as you squeeze your shoulder blades together.
4. Return to start. That’s one rep.

Reps: 3 sets of 10-15

Time: 3 min.