For this exercise, Chontel recommends using two- to five-kilogram dumbbells.
- 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.
- Repeat for 40 seconds followed by 20 seconds of rest.
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