Superset 1, Exercise 1: Dumbbell Squat Press

Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees, squatting down low, as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
Complete 12 reps and go directly into split lunge jumps.