A simple combination to raise your heart rate and challenge your core. It’s all about the acceleration and deccleration of the weight. Move fast with precision and you will have yourself a sweaty combination to kick your workout into high gear.

Floor to Ceiling: If you can’t reach the floor with a flat back in a deadlift position, add a squat. Just make sure to keep your back flat. Pull the dumbbell in as you stand and extend overhead in a dynamic motion. Drop the weight straight down and repeat – do not swing the weight in front of you. You want to move in a vertical motion.

Over the Moon Chop: Start with the dumbbell by one knee – with both knees slightly bent and a straight back. Power from the core and hips and swing the weight overhead and over to the other knee – making sure not to stop the momentum with your leg. Use your core to deccelerate the weight and send it back over to the other side.