3. Split Squat With Overhead Dumbbell Press: Grab a 1- to 3-pound dumbbell in each hand, and stand with your back to a rower with the rail to your right and your toes nearly in line with the back of the rower. The seat should be pushed all the way forward. Bring the weights just above your shoulders with your palms facing each other. Keeping your hips square and facing forward, reach your right foot behind you, and place your toes on the seat with your right heel in the air. Keeping your left knee behind your left toes, lower your body until your left thigh is parallel to the ground. As you come down, extend both arms straight up to bring the weights over your head. With control, lower the weights back to starting position as you push up through your left heel and come back up to stand. That's one rep. Do all your reps, then step over the rail, and do the same number with your right foot on the ground and your left toes on the seat.