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Reverse Lunge With Rotational Overhead Press
Start standing, and hold one five-pound dumbbell in your right hand with the weight at shoulder-height.
Perform a reverse lunge by stepping your right leg behind your body and bending at the knees. For this exercise, lower your right knee all the way to the ground until it touches. As you do this, simultaneously press the dumbbell overhead with your palm facing in toward your body.
Now, rotate your torso slightly over your front leg, and slowly reverse the exercise to return to standing. Perform 10–15 repetitions, and then repeat on the opposite leg.
Single-Leg Deadlift With Dumbbell Row
Start standing with your feet together, holding a 10-pound dumbbell in your left hand.
Shift your weight to your right leg, bend your torso forward, and raise your left foot off the floor and behind your body. Keep your core engaged and a slight bend in your standing leg — aim to form a "T" with your body. The weight should be hanging directly below your shoulder. Go as low as you can while keeping your balance.