00:20

Single leg squat (touch to floor or foam roller)

00:17

Seated alternating overhead dumbbell press

00:11

Lateral squat

00:14

Plank with alternating shoulder tap

00:13

Reverse crunch

00:13

SHELC - Long lever march

00:08

Leg lowers

00:07

2 Dumbbell split squat

00:27

Bear plank with wall reference

00:11

Mountain climbers

00:08

Alternating reverse lunge

00:07

Pushup

00:13

Goblet squat

00:11

Seated anti-rotation medicine ball pass

00:11

1 Arm dumbbell bench press

00:14

Plank with weight transfer

00:08

Suspension Trainer (TRX) Row

00:15

SHELC "Walkouts"

00:12

Stability ball "Stir the Pot"

00:30

T Plank

00:12

Stability ball knee tuck

00:10

Stability ball "Bodysaw"

00:13

Reverse crunch

00:18

Toe touch squat

00:14

Slide Squat

00:11

Bodyweight squat

00:15

Dead bug with alternating arm & leg reach

00:13

SHELC - Long lever march

00:08

Band pull-aparts

00:17

Quadruped extension & rotation

00:23

Prone Y T W

00:18

Prone "handcuffs"

00:16

Knee fallouts

00:15

Double leg glute bridge

00:18

Single leg glute bridge

00:14

Plank w/alternating shoulder tap

00:11

Side plank

00:08

Lying leg lowers

00:11

Seated anti-rotation

00:11

Mountain climbers

00:13

3 Position dead bug

00:10

Lateral raise - Bottom Half

00:05

Curl - DB ISO

00:13

Curl - DB

00:13

Lateral raise ISO hold

00:12

Squeeze press

00:15

Lateral "T" Raise

00:10

Tricep kickback - supported

00:08

Lateral raise - standing or seated

00:18

Seated overhead tricep extension

00:07

Alternating dumbbell curl

00:15

Lying dumbbell tricep extension

00:21

Zottman curl

01:03

Shoulder stretch for tight, stiff shoulders

01:01

LIFT @ home - Dumbbells only workout