1. Curl: Stand on a mat with feet shoulder-width apart. Holding an 8-lb. dumbbell in each hand, hands facing each other, keep arms parallel to the body with the weights at your waist. Curl.

2. Press: Press the weights above your head, with hands facing each other and arms remaining parallel to the body.

3. Kick: Return arms to starting position, slightly bend knees and lean forward while extending arms back, keeping arms parallel to the body. Return to standing.

4. Thrust: While holding onto the weights, bring hands to floor and kick both legs back, keeping core tight, so that you are in a plank position with arms straight.

5. Push: Perform a pushup, bringing the chest to the floor.

6. Stand: Return to squat position by jumping knees to elbows, then stand up.

Perform a set of 25 reps. See a video demo of the move here.

Source: Kenny Wong of PeaceCore