Balance and Strength

Strength, Endurance, Conditioning and speed are only a few aspects of being in shape.  In reality, there are many more.  One of the most often neglected is balance.  Truth be told, we don't work on it a lot but our regimine adapts pretty well when we do.  Try this workout, it takes about 20 minutes.

First do sets of 5, then 6, then, 7, 8, 9 and finally 10 for the people with more time.  My lunch training class only got to 9.  It was enough.

Holding a single dumbbell (I used 40#, my team used a 30#) perform the following sequence.  This is generally called a "Dumbbell Complex" becaues you don't set the dumbbell down until you're finished with the sequence.

Standing on right foot

Dumbbell press (right arm)

back extensions (let weight hang down)

one leg negative squat (hold weight upright again, but use left foot to stand up only, use right foot only on the way down)

Now, switch to left foot and repeat all the above with dumbbell in left hand.

After that sequence, do pullups, then go back to top.

so your first set will look like this:
5 right dumbbell press, 5 right back extension, 5 one leg negative squat, 5 left dumbbell press, 5 left back extension, 5 one leg negative squat, 5 pullups.  Then on to 6....to 9.