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Select a pair of dumbbells you know you can press overhead 8 to 12 times. Then do all four of these exercises in succession with no rest between moves and without putting down the dumbbells. Rest for 30 to 60 seconds before repeating the sequence once or twice.
1. Traveling Lunge
Stand holding the dumbbells at your sides. Take a step forward until your front thigh is parallel to the floor. Bring your back leg forward and repeat with the opposite leg. Do 8 to 10 reps with each leg.
2. Pushup-Position Row
Assume a pushup position, but keep your arms straight and rest your hands on the dumbbells. Pull one weight up toward your body until your elbow is above your back, and then lower it. Do 5 or 6 reps with each arm.
3. Traveling Shoulder Press
Stand holding the dumbbells level with your jaw. Press the weights overhead as you step forward. Lower them while bringing your back leg forward. Repeat with the other leg, and alternate steps. Do 8 to 10 reps with each leg.
4. Dumbbell Squat Thrust
Hold the dumbbells at your sides and squat until they touch the floor. Then support your weight with your arms as you kick both legs behind you into pushup position. Immediately reverse the move — pull back to the squat position, and then stand up. Do 8 to 12 reps.
If you are really interested, there are pictures on how the exercises are done here:
http://health.msn.com/fitness/mens-fitness/articlepage.aspx?cp-documentid=100202467>1=31036
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