2B. Single-Arm Dumbbell Row
Place your left hand and knee on a bench, and hold a dumbbell in your right hand. Let the dumbbell hang straight down from your shoulder. Row the weight by raising your elbow straight up. Keep your torso parallel to the floor and your back naturally arched. Lower to the starting position. Do 5 reps, switch sides, and repeat.
3A. Alternating Dumbbell Bench Press
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest with arms straight. Lower one dumbbell to the side of your chest, and then press the weight back to the starting position. Switch arms and repeat. That's 1 rep.
3B. Jump Squat
Stand as tall as you can with your feet shoulder-width apart, and then lower your body as far as you can by pushing your hips and arms back. Pause, and jump as high as you can. Throw your hands into the air explosively to help you jump higher. When you land, immediately squat down and jump again.
