For arms:
- Bicep curls
- Hammer curls
- Zottman curls (bicep curl then rotate the dumbbell around at the top before lowering again)
- Renegade rows
- Shoulder taps
- Thigh taps
- Tricep kickback
- Tricep extension
- Side lateral raise
- Reverse row
- Scarecrow
- Lying overhead press
- Lying chest press
- Overhead press
- Press ups
- Arm circles
- Tricep dips
- Dumbbell swings
- Crunches
- Leg raises
- Bicycles
- Reverse crunches
- Heel taps
- Side crunches
- Knee tucks
- Side plank and rotate
- Front plank
- Commandos
- Mountain climbers
- Russian twists
- Squat + press
- Hip raises
- Hamstring curl
- Lunges with dumbbells
- Donkey kicks
- Fire hydrants
- Lying side leg raises
- Weighted squats
- Deadlifts
- Side squats
- Curtsy squats
- Hamstring pulses
- Bed lunges