SWING Stand with feet hip-width apart, knees soft, holding a single dumbbell vertically by top end with both hands in front of hips. Hinge forward from hips to lower torso to 45 degrees, bringing dumbbell behind you between your legs, then immediately stand, thrusting hips forward and swinging weight up to eye level, arms extended. That’s 1 rep. Repeat for 30 seconds.
RENEGADE ROW Start on floor in plank with arms extended and a weight in each hand. Do 1 push-up. Then pull left weight up to ribs [above], elbow tight to side. Switch sides, repeat. That’s 1 rep. Repeat for 30 seconds.
THRUSTER Stand with feet hip-width apart, holding a weight in each hand racked (meaning one end resting lightly) on shoulders with elbows pointing forward. Squat until hip crease drops below knees to start. Then stand, powerfully pressing weights overhead (biceps will hug ears). Immediately return to start. That’s 1 rep. Repeat for 30 seconds.
ALTERNATING LUNGE Stand with feet hipwidth apart, holding a dumbbell in each hand with arms by sides. Step left foot forward, bending legs 90 degrees [shown on opposite page]. Return to start. Switch sides and repeat. That’s 1 rep. Repeat for 30 seconds.
REVERSE CRUNCH Lie face up on floor to start, holding a weight horizontally by both ends behind head on floor, with elbows bent out to sides. Lifting extended legs together, curl hips, lower back, and then midback off floor until toes are just above eye level (into a sort of jackknife position). Slowly lower to start. That’s 1 rep. Repeat for 30 seconds.