For a resistance training program you want to hit all of the major muscle groups and movements:
Push
Pull
Squat
Hinge
Carry
Here I will show you how to complete all of the above with dumbbells only!
Example of DB PUSH exercise: Floor press
Lie on your back in a hook lying position. Position your dumbbells in front of you. Bring your elbows out to 45 degrees from your sides. Push dumbbells up above you and then lower until your elbows hit the floor. Repeat! If you have any discomfort on the way down, no need to bring the elbows all the way to the floor.
Example of DB PULL exercise: Bentover row
Practice your hinging here! Stand with dumbbells at your sides. Hinge over, keeping your back straight. Row the dumbbells to your sides (or another cue is bring your elbows to your hips). Squeeze your shoulder blades together. Keep your core and glutes tight in order to keep the integrity of your flat back.
Example of DB SQUAT exercise: Goblet squat
Hold the dumbbell at your chest. Sit your hips backwards (as if sitting in a chair) and then use your glutes to push back up.
Example of DB HINGE exercise: DB deadlift
Hold dumbbells at your thighs. Hinge from the hips and sit your hips back. Keep the dumbbells touching your thighs the whole time. Hinge over until you feel a stretch in the hamstrings. Use your glute and hamstrings to lift yourself back up, keeping your back straight throughout the whole exercise.
Example of DB carry exercise: Farmer’s carry
Hold two heavy dumbbells at your sides. Walk with a “proud chest”, head tall, core tight, and minimize the swinging of the dumbbells.