- Hold a dumbbell in each hand just above the shoulders, palms facing in.
- Bend the knees slightly and as you straighten your legs, use the force from your legs to press the dumbbells above you, straightening the arms.
- Bend the elbows coming back to the starting position to complete one rep.
- Keep going for 40 seconds. Take a 20-second rest and transition to the bike.
Image Source: POPSUGAR Photography