Jimi Varner

Dumbbell Lunges

Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a set, then switch legs and repeat. You can also alternate legs for each rep, meaning one rep on the right side, then one on the left, repeat.

Dumbbell Rear Lunge

Stand with dumbbells in hand at your sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg. Keep torso upright during lunge; flexible hip flexors are important. A long lunge will use your glutes; a short lunge emphasizes quadriceps (front of thigh).

Dumbbell Squat

Stand with your feet shoulder width apart with toes and knees slightly pointing outward. Hold dumbbells in your hands with your arms at your sides. Keep your back straight and your head up. Squat down until your thighs are parallel to the floor. Slowly return to the starting position, driving up from the heels, not the toes.

Semi-Stiff Leg Dumbbell Deadlift

Bend at your waist with your head up, back straight and knees slightly bent. Hold dumbbells at arm’s length with palms facing in. Straighten up while holding the dumbbells at arm’s length. Lower back down to the floor. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Abs stay tight, the hip is the hinge. Keep your shoulder blades retracted (pulled back).

Standing Dumbbell Calf Raise

Use a staircase or other raised surface that’s similar on the ground that is at least 2 – 3 inches tall. Grasp a dumbbell in hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch.