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Begin with your feet planted in a wide stance with your toes facing forward. Then, press your hips back and down as you lower into a squat. Keep your chest tall. As you near the bottom, press back up through your heels. Complete three sets of 10 to 12 reps. To perform static/stationary lunges, place your feet hip-width apart. Place your hands on your hips. Bring one foot forward and activate your core as you lower into a lunge, forming 90-degree bends in your knees. Then, push through your front heel to rise back up. Perform three to five sets of 10 to 12 reps per side.
For the dumbbell chest press, hold a dumbbell in each hand. You can either lie down flat on a bench or on the ground. If you're working on a mat, bend both knees and place your feet on the floor. Bring your arms out from your shoulders to 90 degrees, stacking your wrists over your elbows. Make sure your palms face forward. Push through the chest to bring the weights over your body toward the sky. Then, gradually lower the dumbbells back to the starting position.
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