I'm a personal trainer [1], and I love explosive workouts [2]. Growing up as an athlete, explosive movements were imperative to my soccer and track-and-field training. Explosive movements [3] translate to your overall speed, power, and strength, which is the main reason I do them (they're also great functional movements). Olympic lifting [4] is hands down one of my favorite training modalities, but I do realize that not everyone wants to strength train in this manner and some just need to learn how to do it. If you're the latter, you're in luck. I adapted one of my favorite moves — the power clean — and I swear it will tone every single muscle in your body.

Here's how to do it:

• Start in a slight squat (close to a 45-degree bend in your knees) with a 10-pound dumbbell in your right hand.
• Make sure that your back is flat, your weight is shifted back into your heels, and your right arm is extended down, in front of your right shin.
• From here, drive your right arm straight up leading with your elbow. Simultaneously drive your heels through the ground, doing a slight jump coming into a fully extended position.
• Next, flip your wrist so that the dumbbell is tight by your right shoulder as you lower into your squat position.
• Stand up and straighten your right arm overhead. This completes one rep.
• Do 10 reps on your right arm and repeat with the weight in your left arm.