Targets: total body
1. Stand with your feet hip-width apart, a dumbbell in your right hand and resting on your right shoulder, your left arm out to your side.
2. Brace your core and step your left leg back as you bend your knees and lower into a lunge.
3. Step your left foot back in, just a few inches behind your right, as you press the weight directly overhead.
4. Lower the weight and bring your feet back to hip-width apart.
That's one rep, do as many as you can for 30 seconds, repeat.