Dumbbell Thrusters 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 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. This counts as one rep. Complete as many reps as you can with quality form for 40 seconds. Take a 20-second rest. Next up: jump rope for 40 seconds. Image Source: POPSUGAR Photography / Kyle Hartman