Hold a pair of dumbbells at your shoulders, standing with your feet hip-width apart. Brace your abs as you push your hips back and lower your body into a squat, keeping your chest upright and your knees over your toes. Pause for a moment, then push through your heels to return to standing. Press up the dumbbells overhead. Lower the weights to return to the starting position. Perform the exercise for 40 seconds, then rest for 20 seconds before moving to the next move.
Image Credits: Dumbbell Squat Press