If you need an exercise that targets the booty, legs, arms, and core, and gets your heart rate up, look no further than this popular CrossFit [1] exercise called the thruster. You can do it with a barbell, or for this move, grab a set of medium-weight dumbbells.

• Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Bend your knees, squatting down low, as if you were sitting in a chair, keeping weight on your heels.
• Press the dumbbells overhead as you straighten your knees to return to standing.
• Complete three sets of 10 to 15 reps.

Here are a few workouts that incorporate dumbbell thrusters:

• 45-Minute Flat-Belly Running and Strength Workout [2]
• 6-Move Butt Workout [3]
• 45-Minute HIIT Workout For Weight Loss [4]
• 10-Minute CrossFit Up Ladder [5]
• 30-Minute Weight-Loss Workout [6]
• Dumbbell Booty Workout [7]