@asipkina: All you need is a pair of dumbbells. Every exercise is performed standing, so you won’t even need to get down on the floor. Complete 2 rounds of all 9 exercises: • 12–15 reps per exercise • 1-minute rest between rounds Choose weights that feel challenging but still allow you to maintain clean form. Warm-up: March in place with shoulder rolls, then perform bodyweight squats with an overhead reach and hip hinges. Exercises & primary muscles: • Goblet Squat - quads and glutes • Standing Squeeze Press - chest • Romanian Deadlift - glutes and hamstrings • Bent-Over Row - back and lats • Lateral Raise - shoulders • Alternating Curl - biceps • Overhead Triceps Extension - triceps • Calf Raise - calves • Suitcase March - core and obliques Move with control, adjust the weight when needed, and stop the set if your form begins to break down. #fullbodyworkout #dumbbellworkout #standingworkout #strengthtraining #homeworkout
