Alternating Back Lunge with Overhead Press- Stand tall with your legs hip width apart and dumbbells racked at your shoulders.  Lunge back with your right leg, bending both knees to about 90 degrees and bringing your right knee to hover just above the ground behind you.  Stabilize here and press the right dumbbell straight overhead.  Drive your knuckles towards the ceiling and stack the weight directly over your shoulder.  Lower with control and return to standing.  Now repeat on the left.  Continue like this for 45 seconds.

Low Plank with Dumbbell Push- Placing one dumbbell on the floor to the side and slightly in front of you, set up in a low plank.  Stack your shoulders over your elbows and keep your back flat.  Brace through your core and reach out and push the dumbbell across the front of you.  Return your arm to the ground and push it back with your other arm.  Try not to twist or shift through your hips.  Breathe!  Shoot for 30 seconds.