Ramp up your heart rate, build a stronger core and target your whole body using the dumbbell squat clean. Single or dual load, but prepare to put nearly every muscle group through the wringer.

Clean your dumbbells onto your shoulders ... Lean slightly forward as you squat (A), then explode up, jumping as high as you can (B). Cushion your landing with bent legs, then sink immediately ...

4. Dumbbell man makers Imagine combining a dumbbell push-up, renegade row and squat clean thruster into one move — hello man maker. They’re brutal and taxing on muscles from head to toe ...