THE THRUSTER

> Stand with your feet hip- width apart and slightly turned out in order to achieve more range of motion when you squat

> Hold the dumbbells – or two of whatever weighted items you can find! – resting one end of the weight on each shoulder

> Keeping your chest up and back straight, take a deep breath and drop into a squat, making sure your knees stay over the direction of your toes and aren’t turning inwards

> Once you’re at the lowest point, in one smooth motion, launch yourself back up to standing as you exhale and launch the dumbbells overhead

> Lock your arms out at the top for a split second before returning the dumbbells to the shoulders and taking another deep breath, before repeating. Do 4 sets of 12 reps, with 60 seconds’ rest in between