Shape Up in 7 Minutes

squat-and-press
Credit: Jay Sullivan

Arms & shoulders: Squat and press

Stand with feet shoulder-width apart and a pair of 8- to 10-lb dumbbells between feet. Push hips back to lower into a squat (keep knees behind toes); grasp a dumbbell with each hand.

Engage core, push through feet, and rise to standing, bending elbows to bring weights near shoulders. Press weights overhead; lower weights back to shoulders, then back to floor. Repeat for 60 seconds.

Next: Arms & shoulders: Clean and press windmill