Legs & Shoulders

Warmed up with bell and did squats, tapped bell on ground and then with straight arms brought bell up to eye level.  Then with bell overhead, lunges backward, alternating feet. Finally, push up, jump feet up, jump straight up, and back down.  Each activity 30 seconds.

Legs
1.  Like warm up, heavier weight with bell.  Do squats and bring bell up with straight arms.  30 reps.
2.  With bar, do push up, jump feet up and lift bar above head.  Back down.  20 reps.
3.  With bar, backward lunges.  12 on each leg.  Keep head up.

3 or 4 reps total

Shoulders
Bosu ball used with all activities
1.  Stand on soft side, one foot in the middle.  Two dumbbells to the side, straight out.  Keep them out the whole time.  Lunge forward.  Lunge backward.  30 seconds.  Switch legs. 
2.  Stand on hard side, one leg in the middle.  Push dumbells overhead.  One minute.
3.  Sit on hard side, knees bent, feet off the ground, balance.  Dumbbells out to the side, tap down to the ground.  One minute.

3 or 4 reps total