Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Dumbbell Goblet Forward Lunge
2 sets 路 8 reps 路 35s rest 路 both sides
Hold one dumbbell at the chest and step forward under control. Start light while the pattern settles.
Steps
Hold a single dumbbell vertically at chest height with both hands cupping the top, elbows tucked in.
Stand tall with feet hip-width apart, ribs stacked over hips, and your gaze fixed straight ahead.
Take a long, controlled step forward with one leg, landing softly on the full foot.
Lower straight down by bending both knees until the back knee hovers just above the floor.
Pause briefly with the front shin near vertical and the chest still tall over the hips.
Push off the front heel to step back to the start position, then alternate legs for the next rep.
Cues
Weight at the chest.
Step and settle.
Stand tall.
Common mistakes
Stepping too short, which puts the front knee far past the toes and dumps the load onto the kneecap.
Letting the torso fall forward over the front thigh, shifting work off the glutes and onto the lower back.
Slamming the back knee into the floor instead of stopping just short of contact under control.
Pushing off the back foot to stand instead of loading the front leg through the full press up.
2. Dumbbell Row Unilateral
2 sets 路 10 reps 路 30s rest 路 both sides
Hinge forward with a long spine and row to the hip. Keep the shoulders square rather than twisting.
Steps
Place one knee and one hand on a flat bench, with the free foot planted out to the side for balance.
Set the back flat and parallel to the floor, with the hips and shoulders square to the bench.
Hold a dumbbell in the free hand with the arm hanging straight down and the palm facing the bench.
Pull the dumbbell up to the ribs by driving the elbow back toward the ceiling, keeping the elbow tucked.
Squeeze the shoulder blade in toward the spine at the top, with the dumbbell at the lower-rib line.
Lower the dumbbell under control over 2 to 3 seconds back to the fully extended hanging position.
Cues
Long spine.
Lead with the elbow.
Lower slowly.
Common mistakes
Twisting the torso to throw the dumbbell up, which uses momentum instead of back muscle.
Letting the elbow flare wide away from the ribs, shifting work off the lats onto the rear delts only.
Cutting the bottom of the rep short, missing the lat stretch that drives back-thickness growth.
Letting the working shoulder roll forward at the bottom, risking front-shoulder strain under load.
3. Dumbbell Single Arm Chest Press
2 sets 路 10 reps 路 35s rest 路 both sides
Pressing one side at a time asks the core to resist the twist. Keep the hips level throughout.
Steps
Lie flat on a bench with one dumbbell held over your chest and the other arm braced on the bench.
Plant your feet firmly on the floor and pull your shoulder blades back and down into the bench.
Start with the working arm extended over your shoulder with the palm facing your feet.
Lower the dumbbell slowly to the side of your chest with the elbow tracked at about 60 to 75 degrees.
Pause briefly when the dumbbell touches the side of the chest, fighting any rotation in your torso.
Press the dumbbell back up to full extension, squeeze the chest, and repeat for reps before switching arms.
Cues
Ribs stay down.
Press over the chest.
Control the return.
Common mistakes
Letting the torso twist toward the working side, which turns the press into a rotational lift.
Flaring the elbow out to 90 degrees, which strains the front shoulder and shortens the press.
Using too much weight and bouncing the dumbbell off the chest instead of pausing or controlling the touch.
Lifting the off-side hip or shoulder off the bench for leverage, which destabilizes the lift.