bridge with chest press.
this move will work your hamstrings, glutes and chest.
start laying on your back with your feet on a bench or on the floor, either will do. hold a dumbbell in each hand.
raise your hips off the floor, flexing your core and your glutes during the raise.
bring your hips back down but DO NOT let them touch the floor. instead, hover right above the ground.
complete a chest press (note: butt is still hovering!)
when bringing the dumbbells back down from the chest press, DO NOT let your elbows touch the floor, instead, let them hover. at this point, your butt and your elbows should both be hovering.
repeat the bridge (hip raise)
and again, repeat the chest press.
and when you are done, you can go back to the initial starting position.
i like to do three sets of 15 reps.