Use a single dumbbell held on one side of your body. When you hold a heavy weight on one side of the body, it lights up the core to offset the unbalanced load.

  1. Holding the dumbbell in your right hand, perform 10-12 single-leg Romanian deadlifts standing on your left leg. Then walk to the other cone.
  2. Do 10-12 single-arm bentover rows with your right arm. Walk to the other cone.
  3. Holding the dumbbell in the single-arm racked position, do 10-12 reverse lunges, stepping back with your right leg. Return to the other cone keeping the dumbbell in the racked position.
  4. Perform 10-12 split jerks. Holding the dumbbell overhead, return to the starting cone one last time.

That's one round. Do 2-3 rounds per arm. Rest 1-2 minutes before repeating the sequence with the other arm.

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