Lunges With Chest Flies
Holding a dumbbell in each hand put your right leg forward. Bend the knee of the right leg and drop your left leg down until the knee almost touches the ground. The right leg knee should not go past the foot. As you go into the lunge stretch your arms to the sides. Come back into the standing position and press your hands to the front for the chest fly. Continue the lunge and chest flies for one minute, using alternate legs.
Lunges with Triceps Kickback
After you complete the first set of lunges, move onto this exercise. Stand straight with the dumbbells in your hands. Place your right leg behind you and bend your knee almost toward the floor. Bend the left knee in front of you; place your elbows close to your body with bent arms. Straighten your arms behind you as you leave the lunge position, for a triceps kickback. Come back to the starting position and repeat the same exercise for each leg. Do this for a minute.