1.

Squat push-press combo
Sets: 2 Reps: 8-10

Stand with your feet shoulder-width apart, toes pointing outwards slightly. Hold dumb-bells at shoulder-height, palms facing each other. Lower into a squat until your thighs are parallel with the floor. Keep your back and head upright.

2. Stand up and press the weights directly above your shoulders.

3. Bring the dumb-bells back to shoulder height, but with your palms facing forward, and go down into another squat.

4. Stand up and press the weights directly above your shoulders.

5.

Lower the weights to shoulder height again, and go down into a squat again while twisting your torso to the right.

6. As you stand up, turn your torso to the left and press the dumb-bell in your right hand up and across your body. Return to the start. That’s one rep. Press the dumb-bell to alternate sides at the end of each rep. Each rep should take between 12 and 15 seconds.