Pushup-position curl
Grab a pair of dumbbells and assume a pushup position with your palms facing each other. Spread your feet slightly. Your body should form a straight line from your head to your ankles. Now lift the dumbbell in your right hand off the floor slightly, and curl it toward your right shoulder. (Try not to move your upper arm.) Lower it, and repeat with your left arm. Continue alternating right and left curls for 30 to 60 seconds.
Split-squat shoulder raise
Hold a pair of dumbbells by your sides, palms in, and assume a staggered stance, left foot forward. Lower your body until your left thigh is parallel to the floor. Pause, and push back up as you raise the dumbbells out to your sides. Lower them as you drop back into a split squat. Repeat for 5 minutes, resting as needed. Switch legs every 5 reps.
Dumbbell pistol squat
Hold a pair of dumbbells by your sides and raise your left foot off the floor. Keeping your leg raised, lower your body into a squat, lifting the dumbbells in front of you. Return to the starting position. If that’s too hard, squat onto a bench. Do 3 sets of 10 reps.
Six-pack sweeper
Lie on your back with your feet together and a dumbbell in each hand next to your thighs, palms up. Raise your legs and upper body off the floor. Sweep your arms above your head in an arc, and then back to your sides. That’s 1 rep; do 3 sets of 10 to 20 reps.
