Start in a half kneeling position with one knee down and one knee up.

Hold the dumbbell on the same side as the knee that’s down and lean on the front knee with your free arm. Pull your elbow toward the ceiling for a dumbbell row, 10 times.

Next is the overhead press. Lift your torso and stabilize through your hips and core. Bring the dumbbell to your shoulder for your starting position. Press the dumbbell overhead, stacking your arm over your shoulder blade while you turn your palm forward. Repeat for 10 repetitions.

Now hold the dumbbell with both hands at your collar bone and bring your back knee forward in a squat position. Do 10 squats and then switch knees for the pull and push.