Begin on your knees, with your knees directly below your hips. Hold a dumbbell in each hand, arms bent and elbows at chest height, directly in front of your shoulders. Your palms should be facing toward each other.
With your arms still bent, open your elbows out to either side. Keep your core pulled in toward your spine, your hips tucked directly under your torso, and glutes squeezed.
Press your elbows back to the starting position.
Press the dumbbells overhead, simultaneously turning your hands to face forward. Continue holding your core tight toward your spine and squeezing your glutes, making sure your back doesn't bend.
Lower the dumbbells and turn your palms toward each other to return to the starting position. This counts as one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. If your knees are sensitive, you can also do this move standing with your feet hips-width apart.