Front Squat Hold two dumbbells with palms facing each other and place one head on each shoulder.
Deadlift Stand tall with feet hip-width apart and heavy weights in front of your toes. Bend your knees and hold the dumbbells palm-down.
Chest Press Lay on a bench with your knees bent and feet flat, holding a dumbbell in each hand. Elbows facing the floor, place dumbbells along your chest.
Two-Arm Row Stand with feet hip-width apart, knees slightly bent, and dumbbells in each hand, palms facing in.
Squat Jump Stand with toes turned out and feet wider than shoulder-width apart. Hunch back, weight in heels, chest up.
Step Up Stand in front of a stair step and plant your right foot. Push your heel into the step and straighten your right leg.
Lateral bound This maneuver involves jumping sideways swiftly while retaining balance and control.