Iron Cross

How to perform

1. Stand upright with a dumbbell in each hand at your sides, palms facing your body. Your feet should be roughly shoulder-width apart. This is the starting position.
2. Keeping your torso upright, squat down until your thighs are roughly parallel to the floor. As you descend, let your arms swing forward so the dumbbells meet in front of your chest.
3. Drive through your heels to stand back up. As you rise, sweep your arms out to the sides and raise them until they are level with your shoulders, forming a cross with your body.
4. Pause briefly at the top with your arms fully extended, then lower the dumbbells back to your sides under control as you return to the starting position.
5. Repeat for the prescribed reps.