8 Daily Free Weight Exercises To Improve Balance And Mobility

Single-Arm Overhead Press

Targets shoulders and core; boosts upper-body mobility and functional fitness. Perform with a dumbbell in one hand, pressing upward and bringing shoulder blades down and together. Do three sets of 8-12 reps.

Rear Lateral Raise

Improves posture and shoulder stability. Bend at the waist until parallel to the floor, raise weights to shoulder height. Perform three sets of 10-12 reps.

Standing Pull-up with Kettlebell

Engages back muscles with added resistance. Hold a kettlebell with both hands, raise it toward your chest, keeping elbows pointed outward. Do three sets of 15 reps.

Chest Pass

Uses a medicine ball to engage chest, shoulders, and core. Throw a 6-8 pound medicine ball against a wall with force, catching it at chest level. Complete four rounds of 25 reps.

Dumbbell Halos

Improves shoulder flexibility and upper body mobility. Circle a dumbbell around your head, starting at one hip, moving to the opposite shoulder, and then around the back of your head. Do four rounds of 25 rotations.

Side Lunge with Dumbbells

Engages thighs and buttocks, promotes balance and stability. Step to the side, bending the knee and keeping a proud chest, return to center and repeat on the other side. Complete three sets of 12-15 reps per leg.

Standing Oblique Crunches

Targets oblique muscles, boosts stability and mobility. Stand with feet shoulder-width apart, hand at the back of your head, holding a weight plate in the other hand. Bend at the waist to the side with the weight plate. Perform three sets of 15 reps.

Glute Bridge

Builds glute and hamstring strength for lower body stability. Loop a band around your knees, lie on your back, squeeze glutes, and elevate hips while pressing dumbbells over your chest. Do three sets of 8-10 reps.