Dumbbell Thrusters (Squat to Overhead Press) – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet shoulder-width apart, holding dumbbells at shoulder height, palms facing in.
Execution: Lower into a squat. As you stand back up, press the dumbbells overhead until your arms are fully extended. Lower the dumbbells back to shoulder height and repeat.
Muscles Worked: Quadriceps, glutes, shoulders, core.
Form Tips: Ensure a fluid transition from the squat to the press, engaging your core throughout.