This exercise is a great stepping stone to more advanced overhead exercises that require timing and sequencing of multiple muscle groups, according to Sanzo.
- Start standing with your feet slightly wider than shoulders-width distance apart and holding a dumbbell in each hand with a neutral grip (your palms should be facing the sides of your thighs). Bring the dumbbells to shoulder height and point your elbows forward. This is your starting position.
- Inhale and then bend your hips and knees slightly. Exhale and extend your knees and hips as you simultaneously extend your elbows, pushing the dumbbells directly about your head. Your arms should be in line with your ears.
- On an inhale, bend your elbows, lowering the dumbells back to the starting position. This counts as one rep.
- Complete 20 reps, then take 30 seconds of rest before repeating circuit two again.
Note: repeat all three exercise in circuit two for three rounds if you're a beginner and five rounds if you're more advanced before moving on to circuit two.
