3. Scotty Bobs

Scotty Bobs & Pigeon Stretch     Photo: Illustration by Chris Philpot

Time: Nine minutes
Start in a push-up position, with hands on the dumbbells. Do one push-up, then shift your right leg wide for support and pull the dumbbell to your right shoulder. Return weight to floor. One rep is two push-ups with one row on each arm.
Do: six sets of five reps.

Between sets: PIGEON STRETCH—Step your left leg forward into a deep lunge. Rotate your left knee outward until your body is resting on the outside of your calf. Keeping your chest erect, push your hips toward the ground to stretch the glute. Hold for ten secs per side.

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