Welcome to Your Strength Session

This is your sample strength session using dumbbells. Follow along with the exercises below. You’ll find a video demo, suggested reps and sets, muscles worked, and form tips for each move.

Warm-Up

Instructions: Follow these dynamic warm-up exercises to get your body ready for the workout ahead.

Bridge with Dumbbell

Instructions: Place a dumbbell on your hips and drive through your heels to lift. If too challenging, do it without the weight.

Muscles Worked: Glutes, hamstrings, core

Reps/Sets: 10–12 reps, 3 sets

Squat

Instructions: Hold a weight at your chest. Keep chest lifted, sit hips back, press through heels to return to stand. Use bodyweight,dumbbells, or kettlebell.

Muscles Worked: Quads, glutes, hamstrings, core

Reps/Sets: 10–12 reps, 3 sets

Floor Press

Instructions: Lie flat with dumbbells, press straight up, lower until elbows lightly touch the floor, then press again. To increase the challenge do from a bench for increased range of motion

Muscles Worked: Chest, shoulders, triceps

Reps/Sets: 10–12 reps, 3 sets

Deadlift

Instructions: Hinge at hips, keep back flat, grip weights, push through heels to stand tall, and lower with control. Keep the weights close to your thighs. Focus on form over weight.

Muscles Worked: Glutes, hamstrings, lower back, core

Reps/Sets: 10–12 reps, 3 sets

Overhead Press

Instructions: Start with dumbbells at shoulder height with palms facing together. Press overhead with control until your biceps are by your ears. Brace your core and don’t lean back.Lower slowly

Muscles Worked: Shoulders, triceps

Reps/Sets: 10–12 reps, 3 sets

Cool Down

Instructions: Follow this quick demo to stretch out post-workout. This is not a guided cooldown, so pause and hold stretches as needed.

Tips for Success

Use a weight that feels challenging by the last few reps, but still allows you to maintain form. Focus on quality movement, not rushing. You can repeat this session 2–3x a week on non-consecutive days, or rotate it with other workouts.

Want More Support?

If you’re ready to take the next step with accountability, coaching, and a personalized plan, I’d love to help. You can check out my coaching options at leagendersfitness.com or send me a message if you have questions!