Keep core strong, chest proud and strong, shoulder down and back

Standing Upright, hold a DB in each hand in a hammer hold. Keep your elbows locked at your side and have your forearms parallel to the ground, elbows at a 90 degree angle, straight in front of you. Retract your scapulas and back muscles as you open your arms laterally while keeping your elbows at your side as you march one leg up with control. As you lower that leg, bring your DB back to the starting position and contract your core and knit your ribs together. Repeat, switching which leg marches each time.

Begin by standing upright with dumbbells rack on shoulders. Pop one leg out to the side into a lateral single leg squat while simultaneously bringing DBs straight down from chest. After sinking into the squat with your dumbbells straight down in front of you, complete a bent over row. Push from the heel of that foot with power and in that same motion, bring dumbbells back up to your shoulders. If needed, you may tap your moving foot before going into a backwards lunge, but aim to go directly into a backwards lunge. As you come up from the lunge, use power to bring that back leg up into a march while simultaneously pushing the dumbbells into an overhead press. Bring DBs back down to your shoulders as you bring you high knee back to starting standing position.

Begin by standing upright with dumbbells rack on shoulders. Pop one leg out to the side into a lateral single leg squat while simultaneously bringing DBs straight down from chest. After sinking into the squat with your dumbbells straight down in front of you, complete a bent over row. Push from the heel of that foot with power and in that same motion, bring dumbbells back up to your shoulders. If needed, you may tap your moving foot before going into a backwards lunge, but aim to go directly into a backwards lunge. As you come up from the lunge, use power to bring that back leg up into a march while simultaneously pushing the dumbbells into an overhead press. Bring DBs back down to your shoulders as you bring you high knee back to starting standing position.