Pulsing Squat With Dumbbells
Grab your heavy weight and stand with feet a little wider than shoulder-width apart. Hold the dumbbell in both hands and bend the knees into a squat.
Send the hips back, keeping the torso straight, and squat as low as you can.
Holding that position, press up a few inches and then lower back into a squat. Repeat the for 8 pulses and stand up.
Continue squatting with 8 pulses each time for 60 seconds.
Side Lunge With a Triceps Extension
With a moderate to heavy dumbbell in the right hand, take a giant step out to the left and bend the knee into a side lunge. The right leg should be straight.
As you lunge, extend the right arm out into a triceps extension. Lower the arm, step back to start and repeat for 30 seconds and then switch sides for 30 seconds.
Side Squat With Weight Exchange
Holding your heavy weight and step out to the side into a squat, sending the hips behind you, elbow bent and the weight next to the ear.
Stand up and bring the foot back in while taking the weight overhead, switching hands.
Squat to the other side bringing the weight down towards the ear.
Repeat for 60 seconds.
One Leg Row
With a weight in the right hand, put all the weight on the right leg. Now lift the other leg straight up behind you as you lean the torso forward.
You should be balanced on the left leg and the head should be in line with the toe, parallel to the floor (hold onto a wall or chair for balance if you need to).
With the weight hanging down, bend the elbow and pull the weight up, bringing the elbow to torso level.
Staying balanced on one leg, continue to do one arm rows for 30 seconds before switching sides.
Squat and Reach
With the weight in the right hand, arm bent, and the weight next to the right ear, lower into a squat, torso up and hips going back.
As you stand press and reach the weight overhead. Lower and repeat for 30 seconds before switching sides.
Triceps Extension With Kicks
Hold a heavy weight in both hands and take the right foot behind you, toe touching the floor.
Bend the elbows, taking the weight behind the head. As you straighten the arms, squeeze the triceps and kick the right leg up as though you’re going to touch your toe with the weight.
Repeat for 30 seconds and then switch sides.
Squat With Dumbbell Swing and Leg Lift
Hold a heavy dumbbell in both hands, feet hip-width apart.
Bend the knees into a squat and swing the weight down and back between the legs.
As you stand, swing the weight up and lift the right leg straight up just a few inches in a leg lift.
Lower the leg and swing the weight again, this time doing a leg lift on the left leg.
Lower and repeat for 60 seconds.