TARGETS: Total body

EQUIPMENT: Dumbbell

Grab a pair of dumbbells with an overhand grip, and stand with your feet shoulder-width apart. Push your hips back and slightly bend your knees, letting the dumbbells hang just below knee height. Don’t round your lower back.

In one movement, explosively stand up by straightening your hips and knees, thrusting your hips forward, and pulling the dumbbells up to your shoulders. Reverse the movement to return to the starting position.