You'll need a 5- to 8-pound dumbbell. This works your back, arms, butt and legs. Do 12 to 15 reps.
The Travelling Power Squat: You'll need a 5- or 8-pound dumbbell. Stand holding the weight horizontally in front of your ribcage with both hands. Lower your hips into a squat and hold for 2 seconds, then jump up explosively as if you're reaching over a volleyball net. As you jump, lift the dumbbell over your head, fully extending your arms. Return the weight immediately back to your ribcage at the bottom of the jump. Beginners should start with 30 seconds and an intermediate should aim for 60 seconds. The Travelling Power Squat targets your legs, glutes, and arms. Be sure to land with your knees soft and try not to rest between jumps.