Split Squat with Curl and Press- Begin in a half kneeling position with your right knee down.  Hold the dumbbell in your right hand.  Actively press your left foot into the floor, engaging the muscles of your left hip.  As you stand, simultaneously curl the dumbbell and then press it directly overhead.  Reverse the movements to complete your first rep.  Continue like this for a total of 10.

Pull Over with Leg Drop- Lie on your back with your core engaged and your arms and legs extended up towards the ceiling.  Keeping you abs tight and your low back pressed down in a “hollow hold,”  lower your arms and legs.  Return with control.  To make this more challenging, hold a dumbbell.  Complete 10 repetitions.