Dumbbell Squat and Press
This is another great combo for adding some endurance into your workout.
Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels. Hold a dumbbell in each hand, cleaned up to shoulder height.
Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
Explode upwards, squeezing your leg and core muscles as you raise yourself up. Push that momentum up through your arms to press the dumbbells above your head. This is one rep.
Seated Dumbbell Curls
This variation on the bicep curl (or hammer curl) helps prevent any momentum transfer from your legs. This makes it easier to concentrate on the contraction of your biceps.
Tricep Dips
Tricep dips are an excellent way to workout your triceps with little to no equipment.
Find a platform, chair, bench, etc. and stand with your back to it.
Place your palms on the platform, slightly closer than shoulder width. Have your fingers over the edge of the platform to make gripping it easier.
Extend your legs in front of you whilst keeping your hips close to the platform.
Lower your body slowly until your elbows are at 90 degrees.
Tense your triceps, slowly straightening your arms to lift your body back up. This is one rep.
