Now that you have set up your fitness goals. It is time to execute. Let us help give you the top workouts that I would recommend for a stronger body and building lean muscle. These exercises will help set the tone for the year and help you be efficient for 2024! Here’s 25 exercises that will get you right. These exercises can be performed with just body weight or 10-15 lbs dumbbells

Lower Body

Squats

To perform a squat, stand with your feet shoulder-width apart, lower your body by bending your knees and hips while keeping your back straight, and then return to the starting position. Make sure your knees don’t go beyond your toes. Practice proper form and start with a comfortable number of repetitions.

Lunges

To perform a lunge, take a step forward with one leg, lower your body until both knees are bent at a 90-degree angle, and then push back up to the starting position. Repeat on both legs. Keep your upper body upright and engage your core for stability.

Drop Squats

To perform a drop squat, start by standing with your feet shoulder-width apart. Jump your feet outward while simultaneously lowering your body into a squat position. Land softly with your knees slightly bent, and then return to the starting position. Keep your chest up and maintain control throughout the movement.

Squat pulse

To perform a pulsing squat, begin in a squat position with your feet shoulder-width apart. Lower your body into a squat, then instead of standing up, move up and down slightly within the squat position, pulsing. Keep the movement controlled and maintain tension in your muscles. It’s a great way to add intensity to your squat workout

Hip thrusts

To perform hip thrusts, start by sitting on the floor with your upper back against a bench. Place a barbell or a weight across your hips. Plant your feet firmly on the ground, hip-width apart. Push through your heels, lifting your hips toward the ceiling until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower your hips back down. Repeat for repetitions

Donkey/butt kicks

To perform donkey kicks, start on all fours with your hands directly under your shoulders and knees under your hips. Keep your core engaged. Lift one leg, keeping it bent at a 90-degree angle, and press the heel toward the ceiling. Squeeze your glutes at the top of the movement, then lower the leg back down without touching the ground. Repeat on both legs for a set of repetitions.

Calf Extensions

To perform calf extensions, stand with your feet hip-width apart. Rise onto the balls of your feet, lifting your heels as high as possible. Squeeze your calf muscles at the top, then lower your heels back down below the level of the step or floor. Repeat the movement for repetitions, and you can do this exercise on flat ground or on an elevated surface for added difficulty.

Upper Body

Chest fly

To perform chest flys, lie on a flat bench with a dumbbell in each hand. Extend your arms above your chest, slightly bending your elbows. Lower your arms outward in a controlled motion, keeping a slight bend in your elbows. Bring the weights back up to the starting position. Focus on engaging your chest muscles throughout the movement.

Inward chest press
Lie on a flat bench with a dumbbell in each hand.
Start with the dumbbells above your chest, palms facing each other.
Lower the dumbbells toward the center of your chest while keeping your elbows slightly bent.
Press the dumbbells back up to the starting position, bringing them close together over your chest.
Focus on squeezing your chest muscles as you press the dumbbells inward.
Repeat the movement for the desired number of repetitions

Bent over rows
Stand with feet shoulder-width apart.
Bend at your hips, keeping your back straight.
Hold a barbell or dumbbells with an overhand grip.
Pull the weight towards your lower chest, squeezing your shoulder blades.
Lower the weight back down with control.
Remember to maintain proper form to avoid strain. If you have any health concerns, consult a fitness professional.

Reverse fly
Hold a dumbbell in each hand, standing with feet shoulder-width apart.
Bend at your hips, keeping a slight bend in your knees.
Let the dumbbells hang in front of you, palms facing each other.
Lift the dumbbells out to the sides, keeping your arms straight.
Squeeze your shoulder blades together at the top.
Lower the weights back down with control.
Maintain a slight bend in your elbows and focus on engaging your back muscles.

Lateral raise
Hold a dumbbell in each hand, standing with feet hip-width apart.
Keep a slight bend in your elbows and hold the dumbbells in front of your thighs.
Raise both arms straight out to the sides until they reach shoulder height.
Pause briefly, then lower the dumbbells back down.
Ensure you’re using controlled movements and avoid excessive swinging. This exercise targets the shoulder muscles.

Frontal raise
Hold a dumbbell in each hand, standing with feet shoulder-width apart.
Keep a slight bend in your elbows and let the dumbbells rest in front of your thighs.
Lift both arms straight in front of you until they reach shoulder height.
Pause briefly at the top, then lower the dumbbells back down.
Maintain control throughout the movement and focus on engaging your front shoulder muscles.

Tricep extension
Stand or sit with a dumbbell in one hand.
Raise your arm overhead, keeping your elbow close to your head.
Bend your elbow, lowering the dumbbell behind your head.
Straighten your arm, returning to the starting position.
Ensure controlled movements and avoid locking your elbow at the top. This exercise targets the triceps.

Bicep Curl

Stand with a dumbbell in each hand, arms fully extended and palms facing forward.
Keep your elbows close to your torso and curl the weights towards your shoulders.
Squeeze your biceps at the top, then lower the dumbbells back down with control.
Maintain proper form, avoid using momentum, and focus on contracting your bicep muscles.

Core

V-ups
Lie on your back with arms extended overhead and legs straight.
Simultaneously lift your legs and upper body, forming a V shape.
Reach your hands toward your toes, engaging your core.
Lower back down with control, but don’t let your legs or upper body touch the ground.
This exercise targets your abdominal muscles, and it’s crucial to maintain proper form for effectiveness and safety.

Bicycle Crunches
Lie on your back with your hands behind your head and legs lifted off the ground.
Bring one knee toward your chest while simultaneously twisting your torso to bring the opposite elbow towards that knee.
Straighten the other leg, keeping it off the ground.
Repeat the motion on the other side, alternating in a pedaling motion.
Ensure you engage your core and avoid pulling on your neck during the movement. This exercise is effective for working both the abdominal and oblique muscles.

Reverse Crunches
Lie on your back with your hands by your sides or under your hips for support.
Lift your legs, bending your knees at a 90-degree angle.
Contract your abs and lift your hips off the ground, bringing your knees towards your chest.
Lower your legs back down, maintaining control and not letting them touch the ground.
This exercise targets the lower abdominal muscles. Focus on controlled movements and avoid using momentum.

Crunches
Lie on your back with your knees bent and feet flat on the ground.
Place your hands behind your head or across your chest.
Engage your core muscles and lift your upper body, bringing your shoulder blades off the ground.
Exhale as you reach towards your knees.
Lower your upper body back down with control, but don’t fully relax on the ground.
Ensure you use your abdominal muscles to lift, rather than straining your neck. Keep the movement controlled for effectiveness

Plank
Start in a push-up position with your arms straight, hands below your shoulders.
Engage your core, keeping your body in a straight line from head to heels.
Hold this position, ensuring your hips aren’t sagging or lifted.
Keep your neck in a neutral position and focus on breathing steadily.
Hold the plank for as long as you can maintain proper form. It’s an excellent exercise for strengthening your core muscles.

Cardio

Running in Place

To run in place, start by lifting your knees up and pumping your arms as if you were running outdoors. Keep a brisk and controlled pace, landing on the balls of your feet with each step. Focus on maintaining good posture and engage your core. It’s a simple yet effective cardiovascular exercise that you can do virtually anywhere.

Jumping jacks
Start from a standing position with your feet together and arms at your sides.
Jump while spreading your legs shoulder-width apart and simultaneously raising your arms above your head.
Quickly return to the starting position by jumping again, bringing your feet together and lowering your arms.
Repeat the motion for the desired duration.
Keep a steady pace and engage your core muscles. Jumping jacks are a great full-body exercise for cardiovascular fitness.

Ice skaters
Stand with your feet hip-width apart.
Jump to one side, extending one leg behind you and sweeping the opposite arm across your body.
Land on the other leg with your knee slightly bent, and your other leg extended behind you.
Repeat the motion to the other side, alternating back and forth.
Maintain a fluid motion, engaging your core for stability. Ice skaters are excellent for improving balance, agility, and strengthening your lower body muscles.

Mountain climbers
Start in a plank position, with your hands directly under your shoulders and your body forming a straight line.
Lift your right knee towards your chest, then quickly switch, bringing your left knee towards your chest.
Continue alternating your knees in a running motion, maintaining a quick pace.
Ensure your core is engaged, and your back remains flat. Mountain climbers are a dynamic exercise that targets various muscle groups, including your core, arms, and legs.

Toe Taps
Find an elevated surface, like a step or a bench.
Stand in front of the elevated surface.
Lift one foot and tap your toes on the surface, then return it to the floor.
Alternate between feet, tapping each foot on the elevated surface in a rhythmic motion.

Keep your movements controlled and maintain a steady pace. Toe taps are a simple yet effective exercise for engaging your lower body and improving coordination.