30 seconds + 30 seconds. Stand with your feet shoulder-width apart, bend your knees, press your hips back, and take both hands close to your right foot. Jump up and extend your arms above your head and to the left. Repeat for 30 seconds and then switch sides.
Dumbbell shoulder press:
60 seconds. Grab a set of dumbbells and position the dumbbells at your shoulders, with your palms facing forward and your elbows under your wrists. Push the dumbbells up and fully extend your arms.
Reverse lunge punch:
30 seconds + 30 seconds. Take a step back with your left foot and, as you lunge, extend your left arm out in a punching motion. Repeat for 30 seconds and switch sides.
60 seconds. Stand straight and hold the weights with your palms facing your thighs. Bend your elbows and bring the weights up to shoulder level.
Bow and arrow squat pull:
45 seconds. Squat and bend your torso until your chest is nearly parallel to the floor. Twist your torso to the right, bring the left dumbbell between both feet and pull the right dumbbell close to your right shoulder. Switch sides and repeat.
60 minutes. Hold one dumbbell with both hands, raise your arms and keep your elbows close to your ears. Start lowering the dumbbell and keep your elbows pointing forward.