Do 2 to 3 sets of moves 5 to 8.
5 REVERSE LUNGE PRESS WORKS SHOULDERS, ABS, BUTT, QUADS
Stand with feet hip-width apart, holding one weight in right hand with right elbow bent and weight racked at shoulder, palm facing left, and left arm by side. A Step right leg back, bending legs 90 degrees to come into a lunge to start.
B Stand, pressing weight overhead. Return to start. That’s 1 rep. Do 12 reps. Switch sides; repeat.
Remain in the lunge (do not step back to start) and press the weight overhead as you rise.
Use 2 dumbbells and alternate presses. Step left foot back, lunge, stand and press left weight overhead, then repeat on the right side.
6 SQUAT JUMP WORKS ABS, BUTT, QUADS, HAMSTRINGS, CALVES
Stand with feet hip-width apart, holding a weight in left hand with arms by sides.
A Squat to start. B Jump as high as you can, landing softly in start. That’s 1 rep. Do 12 reps. Switch sides; repeat.
Hold the dumbbell at chest by ends with both hands.
Rotate 90 degrees as you jump, switching directions with each rep.
7 RENEGADE ROW WITH T REACH WORKS SHOULDERS, BACK, ABS, OBLIQUES, BUTT
A Start on floor in plank, with a weight in each hand. B Pull left weight to ribs, bending arm back. C Rotate torso toward left, pulling weight toward shoulder, then pressing weight straight up over left shoulder. Reverse movement to start. That’s 1 rep. Do 12 reps. Switch sides; repeat.
Eliminate T reach.
Add a push-up at the end of each rep.
8 LOW-TO-HIGH WOODCHOP WORKS SHOULDERS, ABS, OBLIQUES, BUTT
Stand with feet slightly wider than hip-width apart, holding one dumbbell with both hands by ends, arms long. A Bend knees and shift hips back, and pivot on right foot to reach weight to outside of left knee to start. B Push off left leg to stand, rotating toward right to press weight overhead and toward right. Return to start. That’s 1 rep. Do 12 reps. Switch sides; repeat.
Slow down and make it into 2 moves, pulling weight to chest, then pressing it overhead.
Alternate sides with each rep, moving weight from lower left to upper right to lower right to upper left, and so on.
A c A B