Upper Body
Alternating Dumbbell Around The World
Alternating Dumbbell Clean to Press
Alternating Hammer Curl to Press
Alternating One Arm Chest Press
Alternating One Arm Military Press
Alternating One Arm Tricep Extension
Bent Over One Dumbbell Reaching Row
Bent Over Row and Tricep Extension
Bottom Half Lateral Raise Pulse
Chest Press to Alternating One Arm Fly
Curl to Front Raise to Dumbbell Punch
Diagonal DB Snatch to the Opposite Corner
Hammer Curl to Press to Upright Row
Hammer Curl to Press to Upright Row to Raise
Lateral Raise Hold plus Front Raise Hold
One Dumbbell Half Circle Trunk Rotation
Opposite Arms Lateral Raise plus Front Raise
Seated Bent Over Row plus Raise
Skull Crusher AND Skull Crusher with Hip Thrust Hold
Two Dumbbell Romanian Deadlift to Press
Lower Body
Alternating Reverse Lunge w/ DB Press
Alternating Side Lunge + Hammer Curl
Alternating Side Squat to Press
Lateral Lunge plus Knee Drive at the Top
Lying Leg-Lower with One Dumbbell Overhead
One Dumbbell Alternating Diagonal Lunge
One Dumbbell Alternating Side Lunge
One Dumbbell at your Chest Static Lunge
One Dumbbell Curtsey Lunge to Squat
One Dumbbell Forward Lunge Plus Side Lunge
One Dumbbell Lateral Step Squat
One Dumbbell Side to Side Squat
One Dumbbell Slow Sumo Squat to Quick Stand
One Dumbbell Squat to Calf Raise
One Dumbbell Sumo Squat – Dumbbell to the Floor – Curl to Press
Skull Crusher with Hip Thrust Hold
Squat Plus Alternating Reverse Lunge
Squat to Press with Weight at Shoulders
Stiff Leg Deadlift plus Hammer Curl
Stiff Leg Deadlift plus Row plus Fly
Thruster with a Pull and Squeeze
Two Dumbbell One and a Half Squat
Two Dumbbell Romanian Deadlift to Press
Two Dumbbell Squat w/ Lateral Raise
Two Dumbbell Sumo Romanian Deadlift
Cardio Moves
Burpee – Push Up – Jack Feet – Stand Up
Jumping Jack/Squat Jack/Jazzy Jacks
Weighted Burpee with Dumbbell Punch
Core Moves
Alternating Arm Reach High Plank
Russian Twist plus Press in the Middle
Spelling a Word with your Feet