1. Start in a plank position with each hand on a dumbbell.

2. Perform a pushup.

3. With your feet shoulder-width apart, perform a single arm row on each side.

4. Keeping your core engaged, pull one dumbbell upward, keeping your elbow close to your body.

5. Repeat on the other side.

6. Hop your feet toward your hands.

7. Swing the dumbbells from your sides up toward your shoulders.

8. Drop into a squat with the dumbbells in the front rack position, elbows up.

9. Stand up out of the squat and press the dumbbells overhead, palms facing inward.

10. Lower the dumbbells and return to a plank position.