Bicep curls: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your elbows close to your sides and curl the dumbbells up towards your shoulders. Lower the dumbbells back down and repeat.
Tricep dips: Sit on the edge of a chair or bench and place your hands on the edge, holding a dumbbell in each hand. Slide your butt off the edge and lower your body down until your arms form a 90-degree angle. Push back up and repeat.
Chest press: Lie on your back on a flat surface with a dumbbell in each hand. Lift the dumbbells up and press them together over your chest, then lower them back down and repeat.
Shoulder press: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lift the dumbbells up to shoulder level, then press them up above your head. Lower the dumbbells back down and repeat.
Lunges: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Step forward with one leg and lower your body down until your thigh is parallel to the ground. Push back up and repeat on the other side.
Deadlifts: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your back straight and bend at the hips to lower the dumbbells down towards the ground. Straighten your legs and lift the dumbbells back up to the starting position.
Squats: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower your body down as if you were sitting back into a chair, keeping your weight in your heels. Push back up and repeat.
Russian twists: Sit on the ground with your knees bent and hold a dumbbell in each hand. Lean back slightly and twist your torso to the left, then to the right. Repeat.
Plank rows: Get into a plank position with a dumbbell in each hand. Keeping your body straight, row one dumbbell up towards your chest and then lower it back down. Repeat on the other side.
Side plank raises: Get into a side plank position with a dumbbell in your top hand. Lift the dumbbell up and then lower it back down. Repeat on the other side.
It’s important to use proper form when doing these exercises to avoid injury and get the most out of your workout. It may also be helpful to start with lighter weights and gradually increase the weight as you get stronger