15×10 seconds with 10 seconds rest rebounds:
- Front delt raise: 3-lb dumbbell, all with right arm, 30 seconds rest, all with left arm. Hold arm up with palm down, drop dumbbell, drop arm to catch dumbbell, and lift arm and dumbbell up quickly and forcefully.
- Curl: 3-lb dumbbell, all with right arm, 30 seconds rest, all with left arm. Drop forearm (lengthening biceps) and let go of dumbbell, catch dumbbell while bringing forearm back up (contracting biceps) through dumbbell; keep wrist curled and upper arm perpendicular to ground.
- Glute ham
- Lunge: all on right leg, all on left leg