Hold one dumbbell close to your chest and set your feet in a comfortable squat stance. Maintain full foot contact and create space for your belly. Inhale as you lower into your comfortable squat depth. Exhale as you press firmly through your feet and return to standing. Use a bench, box or ball underneath if preferred. Optional: If you’re experienced with barbell squats and they still feel comfortable, you can perform a barbell back squat instead.

Set up in a kickstand position with most of your weight centred over the front leg and use your opposite hand for support. Maintain a stable tripod foot, soften the standing leg knee and sit back into the hip. Inhale as you row the dumbbell, leading your elbow toward your hip without bringing it higher than your trunk. Exhale as you lower the dumbbell with control into a long reach.

Use support on the same side as the standing leg and maintain a stable tripod foot on the standing leg. Inhale as you step back and lower into the lunge, keeping most of your weight over the front leg. Exhale as you press firmly through the front foot and return to standing. Work within a comfortable range.

Stand tall with ribs atop hips and maintain a strong grip on the dumbbells. Keep your elbows slightly soft. Inhale as you raise the dumbbells in front of you to approximately shoulder height. Exhale as you slowly lower with control.

Sit tall and inhale as you bend both knees together. Release one leg, then exhale as you slowly control the return to the starting position with the working leg. Bend both knees together again, then alternate which leg controls the return with each rep.

Set the bench to approximately a 60° incline and keep your elbows in contact with the bench. Inhale as you curl the dumbbells toward your shoulders. Exhale as you slowly lower.

Set up in a wide stance with one dumbbell between your legs and toes slightly turned out, keeping your knees tracking in the same direction as your toes. Reach down with long arms and grip the dumbbell firmly. Keep the dumbbell close to your body and inhale as you press firmly through your feet to stand tall. Exhale as you lower with control. Elevate the dumbbell on boxes if needed to create a comfortable starting height. If you still feel comfortable lifting with a barbell, you can use this as an option, elevating the barbell on boxes at a comfortable height.

Support one knee and the same-side forearm on the bench, with the opposite foot firmly grounded. Reach the working arm long toward the cable, creating a full stretch through the lat. Inhale as you lead the elbow down toward your hip, rotating the forearm so the thumb finishes pointing upward. Exhale as you slowly return into the long reach, allowing the forearm to rotate back with control.

Choose a lower step height than in previous weeks, or adjust the height depending on what feels comfortable. Use support as needed and maintain a stable tripod foot on the working leg. Inhale as you press firmly through the foot and step up, extending your hip while keeping the knee slightly soft. Exhale as you lower with control, maintaining your weight through the working leg.

Sit tall with your feet firmly grounded and maintain ribs stacked over hips. Start with the dumbbells in front of you, palms facing toward your body. Inhale as you rotate the arms outward and press the dumbbells overhead. Exhale as you lower with control, rotating the palms back toward you as you return to the starting position.

Set up with one knee and the opposite hand supported on the bench, extending the free leg long behind you. Maintain a stable pelvis and ribs atop hips. Exhale as you row, driving your elbow toward your hip and feeling your deep core gently engage. Inhale as you slowly lower the weight, maintaining control and resisting rotation throughout.

Sit tall on a bench with your feet firmly grounded and a band positioned above your knees. Maintain a stacked position with ribs atop hips. Inhale as you press your knees outward against the band. Exhale as you slowly return, maintaining gentle tension on the band throughout.

Set up in a wide stance with one dumbbell between your legs and toes slightly turned out, keeping your knees tracking in the same direction as your toes. Hold the dumbbell with long arms and keep it close to your body. Inhale as you push your hips back, maintaining a soft bend in your knees and lowering only as far as feels comfortable. Exhale as you press firmly through your feet and drive your hips forward to return to standing. If you still feel comfortable lifting with a barbell, you can use this as an option, lifting the barbell from the rack.

Set the cable in front of you and use the bench for support. Reach long toward the cable while maintaining a stable position. Inhale as you lead your elbow back close to your body, pulling toward you. Add a 2s pause at the end range. Exhale as you slowly return into a long forward reach.

Sit tall with your back supported and position your legs comfortably. Extend both legs together, then lower the weight with one leg only, alternating the working leg each rep. Inhale as you extend both legs and exhale as you control the single-leg return.

Sit tall with your feet firmly grounded and ribs atop hips. Hold the dumbbell with your elbow approximately at shoulder height. Inhale as you press the dumbbell straight overhead. Exhale as you lower with control, maintaining your stacked position throughout.

Stand tall with ribs atop hips and gentle core engagement, holding the weight on one side and extending the opposite arm slightly for balance. Inhale as you lift one knee, keeping your pelvis level and resisting any side-to-side movement. Exhale as you slowly return the foot to the floor.

Stand with soft knees and hips, using the opposite hand for support in front of you. Keep your working elbow relatively still throughout. Inhale as you extend your elbow and press the cable down, focusing on your triceps. Exhale as you slowly return with control.