15 Dumbbell Alternating Shoulder Press and Twists
A Stand holding a pair of dumbbells (or some heavy books) just outside your shoulders, with your elbows bent and palms facing each other.
B Rotate your torso to the right as you press the dumbbell in your left hand at a slight angle above your shoulder. Reverse the movement back to the start, rotate to your left, and press the dumbbell in your right hand upward. That's one rep.
15 Dumbbell Rows
A Grab a pair of dumbbells with an overhand grip, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders.
B Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells. That's one rep.
15 Incline Pushups
A Place your hands on a box, bench, or step instead of the floor.
B Low your body until your chest nearly touches the bench. Pause at the bottom, and then push yourself back to the starting position as quickly as possible. That's one rep.
15 Seated Dumbbell External Rotations
A Hold a dumbbell in your left hand and sit on a bench. Place your left foot on the bench with your knee bent. Bend your left elbow 90 degrees and place the inside portion of it on your left knee.
B Without changing the bend in your elbow, rotate your upper arm and forearm up and back as far as you can. Pause, then return to starting position. That's one rep.
A Hold a pair of dumbbells next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart. Keep your torso as upright as possible throughout the entire movement.
B Lower your body until the tops of your thighs are parallel to the floor.
C Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position. That's one rep.