Lucent Workout

Single arm dumbbell sn**ch

Stand in a wide squat stance, holding a dumbbell in your right hand in front of your knees. Drive the dumbbell up, keeping it close to your body, and thrust it up with your hips. When the dumbbell reaches chest height, fully extend your legs. Squat back down so your body is under the dumbbell. Drive the dumbbell up overhead into full lock out position. This should be one quick movement.

Squat Concentration

Squat concentration curls, as the name suggests, require you to perform concentration curls while squatting. It is a very effective exercise as it acts on the biceps, hamstrings, and inner thighs.

Straddle Leg Lift

Sit with legs in a wide straddle position. Frame the right leg with hands while fingertips are pressed on the floor and body kept straight. Slowly lift right leg, hold for a count then back to first position while the left leg remains on the floor.

Extended Puppy Pose

Start on all fours then move arms few inches forward while feet are hip width apart. Push hips upwards then back halfway towards the heels while keeping hands straight and firm on the floor. Hold position for 30 to 90 seconds.

Clapping Push Up

Also known as a ploy push up, the clapping push up is a bodyweight exercise aimed at increasing upper body power and strength. It targets the muscles of the chest, triceps, and shoulders, and can be trained in low reps for power and strength, or higher reps for conditioning.

Dumbbell Side Raise

Dumbbell side raise is a fun workout that works on the anterior and middle deltoids. These are the muscles that extend from the upper portion of your upper arm, cupping your shoulders, till your collar bone. This exercise will tone the upper part of your biceps and make you look stunning in a halter neck outfit. Here is how to do it correctly.

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Chest Press with Glute Bridge

Lie face up with dumbbells on each hand. The knees should be bent, feet on the floor and hips raised upwards. Press the dumbbells towards the ceiling by straightening the elbows for 15 to 20 repetitions.

Butt Exercise

This workout helps boost the b***y by targeting major muscle groups in the lower body like the hamstrings, quads and of course your glutes. The best part, these 6 multifunctional, strength building exercises translate into a full lower body that you can complete at home in 20 minutes.

Dumbbell Single Arm Overhead Press

Stand tall whilst holding dumbbells on each hand and rest them at shoulder height with palms facing each other. Press one dumbbell by straightening your elbow, hold for a count, return to first position then switch arms to complete one rep. Do 15 to 20 reps.

Triceps Extension

The triceps extension is a very simple yet fruitful exercise. You can use dumbbells or a resistance band to do this exercise.

Russian Twist with Dumbbells

Sit on the floor with knees bent, heels on the floor and holding one dumbbell in front of the chest. Slowly lean back and twist body side to side while keeping the core tight. This exercise will target the abdominal area, specifically the oblique.

Knee to Chest Stretch

Lie on the floor with both legs straight. Pull one knee and hug it with both hands towards the chest while the other remain extended. Hold position for 20 to 30 seconds then switch to the other leg.

Bicep Curls

Bicep curls are a basic and most helpful exercise for toning your arms. They work the biceps brachia, brachialis, and brachioradialis muscles. All you need is two 5 pound dumbbells.

Lunge with Spinal Twist

Stand with feet together then shift to a lunge position by taking a big step forward with left foot. Right leg should be kept stretched behind, twist the body then place right hand on the floor while the other hand is extended overhead. Hold for 30 seconds then switch sides.

Pull down exercise

The pull down exercise is a strength training exercise designed to develop the latissimus dorsi muscle. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint.

Standing Hamstring Stretch

Stand tall with feet hip width apart and knees slightly bent. Bend forward at the hips while lowering head towards the floor with hands on top of the feet or wrapped around the legs. Remain in this position for 30 to 45 seconds to feel the stretch in the hamstrings.

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