Runners Lunge with Alternating DB Curl- Begin by standing tall with dumbbells by your side.  Lunge back with your right leg as you simultaneously curl the right dumbbell.  Come back to standing, driving your right knee up in front of you, and curling the left dumbbell.  Continue like this for a total of 10 repetitions, and then repeat the movements on the other side.

1/2 Surrender to Alternating OHP– Begin in a half-kneeling position with your right knee down and both dumbbells racked at your shoulders.  Press the right dumbbell overhead.  Lower the dumbbell as you stand.  Drive your right knee up in front of you and press the left dumbbell overhead.  Lower the right knee back to the ground as you lower the left dumbbell and press the right dumbbell overhead.  Continue like this for a total of 10 repetitions.  Alternating the press as you come up and and down from this half kneeling position.  Repeat on the other side.