Take two 5 to 10 pound dumbbells and hang them at your sides. Soften up your knees and engage your core. Curl the dumbbells up to shoulder height, turn them out and lift them all the way up over your head for an overhead press. Bring them back down to your starting position with controlled movement. This move engages your biceps, shoulders, and triceps. Do three sets of 15 reps each.
2. Bent Over Reverse Fly
This move engages your rear delts, the muscles at the backs of your shoulders. Bend your knees a little bit, and move the dumbbells outward in a flying motion until your arms form a straight line across. It's very important that your palms are facing your body and not each other. Bring the dumbbells back down and repeat this motion. Do 8-10 reps.
3. Field Goal Post
Bring your elbows up to just below shoulder height with one dumbbell in each hand. Open up your arms into a field goal position, stretching them back to activate your shoulder blades. From there, drop your forearms down so that they are parallel to the ground before lifting them back up into field goal position and closing them in front of your face. Repeat 10 times while keeping your elbows up and your core engaged.
4. Overhead Tricep Extension
Put your arms up above your head with a dumbbell in each hand. Drop your hands down behind your head and slowly lift them back up. This move is a double whammy on your triceps so you will feel the burn. Keep your elbows close to your ears when repeating the motion, and, again, keep your core taught as you do this movie. Do 10 reps.