Workout by the owner of Brik Fitness in Redondo Beach, California.
Lower into a squat and as you rise up, twist your torso to the left extending your right arm diagonally across your body to the left side. Return to a squat, repeating this motion to the other side. This completes 1 rep. Do 10 to 12 reps alternating sides. Do 3 sets total. As if you're sitting on a chair, hinge forward from your hips. Push to your heels, rise up and the momentum will swing your arms forward. Do not use the force of your arms to swing the waist. Do 15 to 20 reps. Do 3 sets total. Starting a full push-up position with your hands on top of the yoga block, place your right hand on the floor and do a push-up. Return your hand to the block then do the same thing to the left side to complete 1 rep. Do 6 reps, alternating sides. Do 3 sets total. Moving up with a dumbbell throughout, reach your left hand towards the floor, keeping your back flat and your right leg straight as you do this. Slowly return to standing. Without lowering the weight, repeat. Do 8 reps, switch sides, and repeat. Do 3 sets total. Place your back foot on a bench or a chair. Stand far enough away from the bench so that when you bend your front knee, your knee does not go over your toes. Bend your standing knee and crawl the weights to your chest. Rise up slowly. Do 8 to 10 reps, switch sides and repeat. Do 3 sets total. Keep your knees lifted and move your right hand forward slightly as you step your left foot forward. Do this as if you're crawling across the floor. Do 3 sets to 10 reps.