Here are four dumbbell exercises that can help get your body up to speed, as per fitness blog FitSugar.

Tricep dips
The purpose: To train the triceps, the muscles that run on the backside of your upper arm from your shoulder to your elbow.

1. Position your hands shoulder-width apart on a secured bench or stable chair.
2. Move your buttocks in front of the bench with your legs bent and feet placed about hip width apart on the floor.
3. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
4. Bend at your elbows and lower your upper body down toward the floor until your arms are at about a 90 degree angle. Be sure to keep your back close to the bench.
5. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat for a total of 12-15 times; perform two sets.