As you get stronger, increase the weight of the dumbbells.
- One armed dumbbell rows
- Dumbbell raises
- Dumbbell presses
- Standing dumbbell curls
- Seated incline dumbbell curls
- Dumbbell fly on the ball
- Lateral dumbbell raises
Remember to warm-up your muscles first and to stretch the muscles worked afterwards. To make this a more challenging and effective workout include some short bursts of cardio either before or after, or in-between the exercises such as skipping or short sprints or jumping squats.