 First exercise is squat press. What we're going to do, dumbbells on top of the shoulders, squat down, keeping the back nice and flat. Pressing up through the legs, pushing up through the arms. Second exercise, single arm kettlebell swings. We're going to generate the movement from the hips using both arms to start with. Then we're going to move into a single arm. We're moving one arm from the kettlebell when we're comfortable with it. The next move, we're going to start with the dumbbells flat facing away from the body. Curl up to shoulder height, then press and twist so the dumbbells are overhead. Next move, keep the back as flat as possible. Bend the knees so there's a soft bend. Then we're going to draw the dumbbells back past the body. And the last exercise is bench dips. What we want here, hands slightly outside shoulder width, elbows above the hands, shoulders in front of the elbows. We lower the body in a controlled manner, pushing up to full extension of the arms and triceps. Next exercise, double arm kettlebell swings.