Dumbbell discus
With a dumbbell in your right hand, stand with your feet slightly beyond shoulder width. Turn right by pivoting on your left foot; bend your knees and lower your body as you reach back with your right arm and down with your left. (Imagine you’re winding up to hurl a discus.) Pivot left, swinging your right arm up and left arm back. Repeat for 20 seconds; rest 10 seconds. Switch hands and repeat in the other direction. Continue 4 minutes.
Rotational punches
Stand tall with your feet slightly beyond shoulder-width apart. Hold a dumbbell in each hand in front of your ribs, palms facing each other. Twist your torso to the left by pivoting on your right foot, and punch straight out from your shoulder with the dumbbell in your right hand. Now pivot right, punching explosively with the dumbbell in your left hand. Continue alternating sides for 30 seconds; then rest for 30 seconds. Do this 5 times total.
Seesaw row
Stand holding a pair of dumbbells at arm’s length next to your sides. Take a step forward with your left foot, bend your knees, and hinge forward slightly. Row the dumbbell in your right hand to your right side, and then lower it as you row the weight in your left hand to your left side. Continue alternating sides as fast as you can for 20 seconds, and then rest for 10 seconds. Switch legs and repeat. Continue for 4 minutes.
