dumbbell biceps curl to shoulder press.

i did this move on the bosu ball, which is best (for optimal core strengthening) but you can also do it just standing on the floor.  this will work your biceps and shoulders.

start out holding a dumbbell in each hand~balancing on bosu ball if you have one.

hmmm you can’t see, but i am indeed standing on an upside down bosu ball.

complete a biceps curl.

turn your arms out into the shoulder press position.

press the dumbbells up. 

bring your arms back to starting position, you have now completed one rep.

this should be one swift motion.

i like to do 3 sets of 15 reps.