Rotational Split Squat with Overhead Press- Chose a set of dumbbells that you can safely press overhead.  Start in a wide standing stance with great posture and  the dumbbells at your shoulders.  Pivot to the left, dropping your right knee to hover  just above the ground.  Both knees should be bent to 90 degree angles.  Maintain a tight core and push the right dumbbell overhead, being sure to stack the wrist directly over the shoulder.  Bring the dumbbell back down to the shoulder and actively press through the left foot to return to a standing position.  Now turn to the right and repeat the movement with a left arm press.

Renegade Rows- Place the two dumbbells on the floor about shoulder with apart.  Place your hands on top of the dumbbells in a tall plank position.  Legs should be about hip width apart.  Engage your core as you row one dumbbell up along the side of your body while balancing on your other arm and feet.  Resist the urge to rotate your body, maintaining a strong plank position.  With control, lower the weight to the ground and repeat on the other side.