These really stretch out the biceps, anterior delts, and pecs while also building stability and strength in the rotator cuff. Do 50 of these every day. You'll see big improvements in shoulder mobility and chest size in just 30 days, especially if you really struggle on these initially.
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Tip: The Suitcase Lunge
Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.
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Tip: The Leaning Lunge
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
The Glute Ham Raise
It's potentially the best hamstring exercise known to man, but it may also be the most difficult and the most humbling. Luckily, even doing it half-assed is hugely effective.