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On all other exercises, aim to go heavier in the final week while still hitting your reps. Stand holding dumbbells at your sides, abs and glutes tight. Push your butt back and lower your torso ...

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That's 1 rep. Why: This is one of the first variations novice lifters learn. You simply hinge forward, place one arm on a bench or rack for balance, and grasp a dumbbell in the other arm.

and with minimal equipment (like that set of dumbbells in the back of your closet). “I would keep it lower weight and higher rep to mimic that aerobic stimulus [of a run],” Clayton says.