Forward lunge with dumbbell bicep curl

Start with feet hip-width apart and dumbbells at your side (1). Step your right foot forward and lower your body down to the floor so that both knees are at a 90-degree angle, making sure not to allow your knee to extend past your toes. As you lower your body, simultaneously perform a bicep curl with the dumbbells (2). Push off your right foot, and return to the start position. Repeat with the opposite side. Works quadriceps, hamstrings, glutes and biceps

Dumbbell chest press with stability ball crunch

Start with your lower back supported on a stability ball and your legs out in front of you bent at 90 degrees, with a dumbbell in each hand (use a weight slightly lighter than your usual chest-press weight). Bend your arms at a 90-degree angle, palms facing forward (1). As you begin the crunch, think about pushing your chest and head toward the ceiling, at the same time extending your arms and pushing the dumbbells upward until your arms are fully extended (2). You should feel tension in the abs as well as in the chest area. Works abdominals and chest

Tricep kickback

Place your right hand and right knee on a bench or chair for support, slightly bending the supporting leg. Place the dumbbell in your left hand, with your upper arm at your side and parallel with the floor (1). Extend the elbow so that it is straight, and squeeze the back of your arm (2). Return to starting position. Works triceps

Dumbbell row

Stand straight with a dumbbell in each hand, feet hip-width apart. Bend forward at the hips until your upper body is parallel to the floor, knees slightly bent and arms hanging at your sides (1). Keeping your arms close to your body, pull the dumbbells up and touch the sides of your chest, making sure to pinch the shoulder blades together and squeeze (2). Lower the weights back down and repeat. Works upper and middle back, and biceps

Squat with dumbbell overhead press

Stand with your feet hip-width apart, your weight on your heels, abs tight and shoulders squarely over hips. Hold dumbbells at shoulder level. Lower yourself back and down as if you were about to sit on a bench, keeping your back straight and being careful not to lean forward, until your upper legs are parallel with the floor (1). Straighten your legs until you are back in the starting position, then extend arms overhead and press dumbbells to the ceiling (2). Return dumbbells to the start position and repeat. Works glutes, quadriceps, hamstrings and shoulders