INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.
ALTERNATING ROW:
START: Holding a pair of dumbbells, bend at your hips and lower your torso until it is nearly parallel to the floor. Let the dumbbells hang at arms length.
MOVEMENT: Without moving your torso, lift one dumbbell to your side and slowly lower it. Then repeat with your other arm.
PUSH PRESS:
START: Stand holding a pair of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Stand with your feet shoulder width apart and knees slightly bent.
MOVEMENT: Dip your knees, and then explosively push up with your legs as you press the weights straight over your shoulders. Lower the dumbbells back to the starting position and repeat.
SINGLE LEG STRAIGHT LEG DEADLIFT
START: Using an overhand grip, hold a pair of dumbbells at arms length next to your sides. Stand with your feet hip width apart and your knees slightly bent.
MOVEMENT: Raise your right foot off the floor and, without changing the bend in your left knee, bend at your hips and lower your torso until it is almost parallel to the floor. Pause, and return to the starting position. Do all your reps, switch legs, and repeat.