Stand with feet shoulder width, dumbbells in each hand. Squat down until thighs are parallel to the floor at the same time, curl both weights up, keeping the elbows tight into the waist. Muscles trained: legs and biceps.
Stand with 1 foot in front of the other, core tight. Lunge forward until your thigh is parallel to the floor, keeping your knee directly over your knee. At the same time, raise the weight upward, arm straight, until the weight is in front of your shoulder, hold a beat and stand back up, returning to starting position. Repeat 15 times each arm. Muscles trained, upper leg and front delt/shoulder.
Sumo Squat/Shoulder Press:
Stand with feet wider than shoulder width, toes pointed outward. Knees over the ankle. Hold light weights at shoulder level and press upward while squatting downward. Keep core tight and exhale as you stand back up to starting position and lower the weights back to shoulder level. Muscles trained: butt/legs, deltoids/shoulders.
Push up/Leg Raise:
Assume the push up position, lower your body into the start of a push up position. As you PUSH UP and straighten your arms, lift on leg up, contracting the muscles in you butt/glutes. Repeat as many times as you can, alternating legs. Muscles trained: chest/shoulders, glutes, core.
Single Leg Dead lifts/Rows:
Hold a light weight in each hand. Stand on one foot, core tight. Keeping your core tight, slowly hinge at the waist and lower into a dead lift as if you are putting the weight on the floor, while in this position, row the weights up, keeping your balance. Return to starting position. Repeat each leg 10 times. Muscles trained: core, hamstrings, glutes, back, rear delts.