- 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 your weight on your heels.
- Press the dumbbells overhead as you straighten your knees to return to standing.
- This completes one rep.
- Keep going for 40 seconds, making sure to squat your hips down to your knees every time. Take a 20-second rest.