One exercise
Dumbbell Thruster
3 sets, 10 reps
Full body
Quads
Glutes
Shoulders
Conditioning
How to read ahead. Do to go one move at a time.
Dumbbells at shoulders, squat down then drive up and press weights overhead in one motion. Stand tall at the top.
Option. Lighter weight or bodyweight squat with arm raise.
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1
Hold dumbbells at shoulder height.
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2
Squat down by pushing hips back and bending knees.
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3
Drive up explosively through your heels.
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4
As you stand, press the dumbbells overhead in one smooth motion.
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5
Lock out your arms at the top.
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6
Lower the weights back to shoulders and repeat.
Rest 30–60 seconds between sets. Take your time.