Before you start, prime your muscles and nervous system with two minutes of this full-body move. Rest for 30 seconds and then repeat another two minutes.
Dumbbell Squat to Shoulder Press: Hold a pair of dumbbells in front of your shoulders, with your arms bent and palms facing in. Stand tall with your feet shoulder-width apart. Brace your core and lower your body as far as you can by driving your hips back and bending your knees. Stand up and then forcefully extend your hips to push the dumbbell straight overhead. Pause, and then return to the start. Watch a video tutorial here.