1. Start standing. Stand with feet shoulder-width apart on a mat. Holding a 10-lb. dumbbell in each hand, keep arms parallel to the body with the weights at your waist. (You can also do this exercise without weights.)

2. Squat. Bend at the knees while keeping the torso as upright as possible. From the squat position, bend forward and place the weights on the mat. 

3. Thrust. While holding onto the weights, kick both legs back, keeping core tight, so that you are in a plank position with arms straight. Return to squat position by jumping knees to elbows and stand up. (See demo here.)

4. Curl. Standing straight with palms facing up, bend arms at the elbows, and curl the weights towards your shoulders.

5. Press. When the weights reach your shoulders, turn hands so palms face outward and press arms overhead. Keep core contracted to help stabilize the body.

Perform three sets of 10 reps with a one-minute rest in between.

Source: Warrior Fitness Boot Camp