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    Shape Up in 7 Minutes

    clean-press-windmill

    Credit: Jay Sullivan

    3 of 8

    Arms & shoulders: Clean and press windmill

    Stand with feet shoulder-width and an 8- to 10-lb dumbbell between them. Push hips back to lower into squat (knees behind toes); grasp dumbbell with left hand. Push through feet and rise to standing, bringing dumbbell toward left shoulder; push it overhead.

    Bend at waist to right, allowing right foot to turn out; right hand is on inside of right leg. Continue to bend sideways, sliding right hand down to foot, keeping left hand overhead. Reverse movement to return to squat; continue for 60 seconds.

    Switch sides and repeat.

    Next: Abs & back: Dumbbell plank

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