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I won't lie: It took me a bit to get my arms and legs synchronized to make this move work, and I nearly knocked out my dog in the process. Now that I don't flail like a nimrod as I jump, the fronts of my arms and tops of my thighs sear when I do it for more than 45 seconds.
Stand holding a 5- or 8-pound dumbbell horizontally in front of your ribcage with both hands.
Lower your hips into a squat and hold for two seconds.
Then jump, explosively, as if you're reaching over a volleyball net. As you jump, lift the dumbbell over your head, fully extending your arms.
Return the weight immediately back to your ribcage at the bottom of the jump.
Beginners, start with 30 seconds. Intermediates, shoot for 60 seconds.