Alternating Overhead Press
Targets: shoulders, triceps, traps, upper chest
How to do it: Hold two dumbbells and stand tall with your feet shoulder-width apart. Curl the dumbbells up to shoulder height and turn your wrists so the heels of the palms are facing each other. Then, press the right dumbbell up towards the ceiling until your right elbow meets your ear. Bring the dumbbell back down to shoulder height. Switch arms and keep going until you finish your reps.
Beast Single Arm Row Hold
Targets: lats, shoulders, chest, upper back, biceps, wrists, quads, core
How to do it: Begin in an all-fours position with a dumbbell in your left hand. Lift your knees one inch off the floor then row the dumbbell in close towards your chest. Hold this for your desired time, rest, then switch sides and repeat. If holding with your knees off the ground is too challenging, keep them on the floor.