Home or Gym Move - Dumbbell Step-Ups. Targets: Quads & Glutes. You take the dumbbells (or bar and put it on your shoulders like in a squat position), and step up on a bench/step/box with one leg. Bring the other leg all the way up into a 90-degree angle, stepping back down to the floor with the 90-degree-angle leg, switching legs the next time you step up. Build up to 4 sets of 15 reps.
Follow the poster’s illustrations and descriptions for variations on crunches, lunges, squats and calf raises. Round out your routine with the bench press, deadlift, flyes, standing hip flexor, lying pullover, bent-over row, the bridge with dumbbell and the pointing dog. Dumbbells are the ultimate tool to develop your core strength and coordination.