1. Dumbbell Thrusters

Dumbbell Thrusters and Instep Stretch     Photo: Illustration by Chris Philpot

Time: Nine minutes
Stand with feet at shoulder width, arms bent, dumbbells resting on shoulders. Squat until your butt is below your knees (keep your knees behind your toes and your back straight). Thrust to a stand, pressing the dumbbells to the ceiling, then lower them to your shoulders. Increase weight after each set so the final set is difficult but manageable.
Do: six sets of five reps.

Between sets: INSTEP STRETCH—Step your right leg forward, one to two feet wider than your shoulders. Lean into a lunge, your left hand on the ground for balance. Work your right elbow to the ground beside your right foot. Hold for ten to fifteen seconds.

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