Lie on the floor with your right leg bent and left leg straight, holding a dumbbell in your right hand above your chest. Without taking your eyes off the weight or bending your right arm, prop yourself up on your left elbow. Now straighten your left arm. Reverse to return to the starting position. When your 30 seconds are up, rest 30 seconds and repeat on your opposite side.
Hold a dumbbell vertically in front of your chest, cupping the top end with both hands. (Imagine that it’s a heavy goblet.) Brace your abs and lower your body as far as you can by pushing your hips back and bending your knees; your elbows should brush the inside of them. Pause, then push yourself back to the starting position.
Push Press to Windmill
Start by standing, holding a dumbbell in your right hand just outside your shoulder. Dip your knees then push up explosively, using the momentum from your push to help you press the weight overhead. With the dumbbell still overhead, pivot your left foot 45° to your left, push your hips to the right, and slide your left hand down your left leg. Pause, then reverse the move to return to the starting position. When your 30 seconds are up, rest 30 seconds and repeat on your opposite side.