PART 2: DUMBBELL TRISET

A. Single-leg Squat and Curl

Stand with feet hip-width apart, holding dumbbells in both hands, elbows bent at 90 degrees with palms facing your face. Shift weight onto your left leg, lifting your right leg behind you, knee bent. Hinge at hips to lower into a single-leg squat. Hold at the bottom, then lower the weights and curl twice before pushing through your heel to rise. Complete 2–3 reps, then switch sides.

B. Dumbbell Squeeze Press

Lie on a bench, holding dumbbells at chest, palms facing each other. Squeeze weights together as hard as you can, then press up. Loop a resistance band under your back and around dumbbells for a greater challenge. Complete 8–10 reps.

C. Single-leg Bridging Dumbbell Pullover

Line upper back against bench, and bridge hips up, holding dumbbells with palms facing each other. Lift left leg off floor— knee bent, foot flexed, hips level. Lower dumbbells to bench (pullover). Complete 4–5 reps, then switch sides.