https://www.healthsuperclub.com/nitro-strength/

[Debra Womac]

Nitro Strength Take off your shoulder blades. (b) Squeeze the dumbbell up, straightening your arms in the elbows. Try to rotate them to the grip (thumbs out) along the way. Return to start position. After 10 repetitions, kneel on the other knee and repeat. Ready. (a) Grab two dumbbells as shown. Stand straight, feet apart, shoulder width apart. You can point your toes gently outward. (b) Push your hips back and squat until your thighs are at least parallel to the ground. Go as low as you can. Return to start. (a) Lie down with a pair of dumbbells held in straight arms directly above your shoulders either on the bench or on the floor. (b) Lower the dumbbells to the sides of your chest, bending your arms at the elbows. Squeeze them to the start, and then wide-angle transfer far to the sides. Return to start again. This is one repetition. This condensed plan with a minimum of equipment is all you need to move your muscles from head to toe and start burning in less than 30 minutes at home or traveling. Such a gift for not always good girls. 

https://www.healthsuperclub.com/nitro-strength/