Start with the feet slightly wider than shoulder width. Pick up two dumbbells and hold them just over the shoulders with the elbows flexed at 90 degrees, palms should be facing each other.
Squat as low as possible with comfort (knees in line with the toes), keeping the dumbbells fixed into the same position
Drive the body up from the bottom of the squat and simultaneously press the dumbbells overhead (elbows should be locked out). The arms should be side by side with the ears and should fully cover them at the top of the press.
Finish the movement by bringing the dumbbells back into the starting position
Repeat the movement for the prescribed repetition range
Movement 2: Alternating Plank
Start in the pushup position, back flat and feet and hands slightly wider than shoulder width
Drop from the pushup position one elbow at a time until you reach the plank position, maintaining a flat back and avoiding hip rotation
Come back up from the elbow plank position by pushing yourself off the ground, one hand at a time