One of the best full body exercises that you can perform the dumb bell swing. It targets both your lower and upper body, giving you exactly what you need to see great results.
Place your feet outside of shoulder width
Hold on to the top of a dumbbell with both hands (you can also use both hands to hold the middle if it’s more comfortable)
Let the dumbbell hang between your legs
Begin the movement by bending your knees and driving your hips back into a squat.
At the same time, swing the dumbbell up to shoulder level.
Reverse the movement, standing up and letting the dumbbell come back down