Perform each of these dynamic stretch exercises before completing the workout.

Hold a dumbbell or kettlebell against chest in the "Goblet" position. Start the movement by pushing butt back and lowering body down, keeping the weight on your heels. Maintain a flat back with chest up and shoulders back.

Maintain a slight hinge in the hip. Begin the exercise with elbows in tight and row dumbbells up using the Lats. From this position extend the dumbbells back, this movement will come from the Tricep muscles.

Grab dumbbell and sit on wall. Grip both sides of dumbbell. Raise to no higher than the top of your head, and lower to your knees. Repeat!