One-leg touch and bicep curl
Works biceps, shoulders, quadriceps, hamstrings and glutes
(A) Stand with your feet hip-width apart, holding a dumbbell in each hand. Raise your left foot behind you, balancing on your right leg.
(B) Bend forward, touching the weights to the ground on either side of your right foot.
(C) Stand, lifting your left knee in front of your body while curling the weights toward your chest. Keep your elbows tucked in to the sides of your body. Do one to two sets of 8 to 10 reps, working up to three sets of 12 reps. When the 12th rep is easy, increase the weight by 2 or 3 pounds.