Shake up your upright row with this combo exercise that is guaranteed to spike your heart rate and tone your hamstrings, back, and shoulders!
To do it: Stand with your feet hip-width apart, holding one dumbbell in each hand, palms facing your thighs.
Squat down to the floor and place the dumbbells under your shoulders, pressing them down into the floor, keeping your arms straight and strong the entire time.
Keep your weight over the dumbbells, brace your abs in tight, and jump both legs back into a plank (top of a push up) position.
Quickly jump both feet back into your hands and stand up out of your squat with a flat, strong back (abs still tight).
Perform an upright row as you stand all the way up by bending your elbows and pulling the weights up the midline of your body to chest level. Quickly lower back down into your squat, extending your arms again.
Repeat up to 20 times in a row (if you can) without rest.
Options: This move is a challenge, so if you're not ready to jump your feet back into your plank, simply step one foot back and then the other, and then step back in to stand up. Only go as quickly as you safely can, without losing your form or control during any part of the movement.