Dumbbell Full Body Functional: Strength Checks

1. Hold a dumbbell in your left hand with an overhand grip. Stand in place with your feet at shoulder-width. Tighten your core and keep your shoulders back.
2. Begin the movement by walking forward. Contract your obliques and abs as you move.
3. Once you reach the prescribed distance, turn around and begin again. Once you reach the starting point, switch arms.

1. Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
2. Standing up, walk forward in a straight line, holding the dumbbells at your sides.
3. The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.

1. Come to the ground on your knees. Tighten your core and maintain a flat back.
2. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
3. Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
4. Without locking your elbows, push yourself back to the starting position by straightening your arms.

1. Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
2. Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
3. Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

• With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
• Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Shoulder-width stance. Tight core and flat back. Bend at the knees and hips. Lower yourself. Arms fully extended. Chest up and gaze straight ahead.
2. Bring knees in and shoulders up. Drive hips forward. Keep the bar close to your body. Forcefully exhale and perform a full extension of the knees and hips.
3. Use the momentum to bring elbows high. Rotate your elbows around and under the bar. Rack the bar across the front of your shoulders.
4. Press the barbell above your head. Lower the bar.

• With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
• Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
• With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
• Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
• Repeat.

1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Place two dumbbells on the floor.
2. Stand facing the dumbbells with your feet shoulder width apart.
3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
6. Return the dumbbells to the floor in the same manner you picked them up.
7. Repeat.

1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
2. Stand facing the barbell with your legs about 4-6 inches from the bar.
3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
5. Keep your arms fully extended and stand up with the barbell.
6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder-width apart above your shoulders. Your palms should be facing forward.
3. Keeping your right arm stationary, slowly bend your left elbow until it reaches a 90-degree angle and your upper left arm is parallel to the ground.
4. Push the weight back up by contracting your chest and straightening your arm.
5. Repeat the same motion with your right arm while now keeping your left arm locked in position.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder-width apart above your shoulders. Your palms should be facing forward.
3. Keeping your right arm stationary, slowly bend your left elbow until it reaches a 90-degree angle and your upper left arm is parallel to the ground.
4. Push the weight back up by contracting your chest and straightening your arm.
5. Repeat the same motion with your right arm while now keeping your left arm locked in position.

1. Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
2. Start by holding the dumbbells slightly wider than shoulder-width apart above your shoulders. Your palms should be facing forward.
3. Keeping your right arm stationary, slowly bend your left elbow until it reaches a 90-degree angle and your upper left arm is parallel to the ground.
4. Push the weight back up by contracting your chest and straightening your arm.
5. Repeat the same motion with your right arm while now keeping your left arm locked in position.

1. Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
2. Push the dumbbells straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.

1. Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
2. Push the plate straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.

1. Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
2. Push the water bottles straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.

1. Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
2. Push the dumbbells straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.

1. Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
2. Push the plate straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.

1. Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
2. Push the water bottles straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.

1. Place a firm grip on two appropriately weighted dumbbells. Before driving the dumbbells above your head, make sure that your core is tight and your chest is up.
2. Push the dumbbells straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those dumbbells fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place.

1. Place a firm grip on an appropriately weighted plate. Before driving the plate above your head, make sure that your core is tight, your chest is up, and your grip is solid.
2. Push the plate straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep that plate fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting, if working with an adjustable dumbbell ensure all is locked tightly into place, and your hands are dry.

1. Place a firm grip on two water bottles. Before driving the water bottles above your head, make sure that your core is tight and your chest is up.
2. Push the water bottles straight above your head, locking out your elbows.
3. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, solid core as you do so.
4. Once your upper thighs become parallel with the ground, slowly push back up, returning to the starting position. Be sure to keep those water bottles fixed overhead throughout the entire movement.

This, like all overhead weighted movements, should be performed in a controlled environment. Be sure to check the weight before attempting.