Grab a pair of hex dumbbells and assume a pushup position, your arms straight. Bend your elbows and lower your body until your chest nearly touches the floor. As you push yourself back up, lift your right hand and rotate the right side of your body as you raise the dumbbell straight up over your shoulder until your body forms a T. Reverse the move and repeat, this time rotating your left side.
Stand in a staggered stance with your feet 2 to 3 feet apart, your right foot in front of your left. Keeping your torso upright, bend your legs and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg for the duration of the set.
Grab a pair of dumbbells, bend at your hips (don’t round your lower back), and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arm’s length. Without moving your torso, row the weights upward by raising your upper arms, bending your elbows, and squeezing your shoulder blades together. Pause, lower the dumbbells, and repeat.