The Pushup Row:
The Golf Squat:
Stand with your feet more than hip-width apart, holding a dumbbell with both hands in front of your body. Keeping your chest upright, bend your knees to lower into a squat (a). As you stand, rotate your torso to the left as you raise the dumbbell over your shoulder (like you’re swinging a golf club) (b). Return to start; repeat, rotating to the right side. That’s one rep!
Rear-Foot Elevated Split Squat with Overhead Press:
Holding a dumbbell in your left hand at your shoulder, stand about two feet in front of a step or bench and place the top of your right foot on it (a). Bend your knees to lower into a lunge until your right knee grazes the floor, keeping your chest upright and hips directly under your body (b). Push through your left heel to stand, pressing the dumbbell directly overhead. That’s one rep. Complete as many as you can in 30 seconds, then switch sides and repeat.