Dumbbell leg and shoulder workout (you will need a pair of heavier and a pair of lighter dumbbells)
- Side lunge to single arm thruster x 10 each side
- Single leg romanian deadlift to upright row x 10 each side
- Alternating lunge and twist x 12
- Bent over flies x 12 (lighter dumbbells)
- Glute bridge (squeeze at the top for 2 sec) x 15
Repeat 3-4 times through.