Dumbbell Thrusters 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 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 completes one rep. Keep going for 40 seconds, making sure to squat your hips down to your knees every time. Take a 20-second rest. Image Source: POPSUGAR Photography / Kat Borchart