This one was my favorite out of all 4…aka the hardest. From start to finish (minus your warm up and cool down) it should take you around a half and hour to complete. All you need is a dumbbell (I used an 8 lber.) and lots of water and your on you way to having an effective sweat sesh in the gym, at home, or on vacation!
Cross Body Snatch
Begin standing with your feet hip-width apart, holding the dumbbell in your right hand. Keeping your shoulders back and chest lifted, lower down into a squat, tapping the dumbbell on the ground. Then, explode back up into standing, snatching the dumbbell into a shoulder press. Repeat 16 times on the right side and then 16 times on the left. Continue for each round.