These are tough…but awesome.
If you are a beginner start with 10 lb dumbbells. If you feel like you can step it up go with 10 or 15 pounders.
Start in a standing position.
Squat down setting the weights down a little wider than shoulder width in front of you.
With your hands on top of the dumbbells, like handles, jump your feet back so you are in a pushup position.
Do a full pushup, down and up, (with your hands on top of the weights still.)
Jump your feet in.
Stand up, holding the dumbbells.
Do an upright row so your elbows are up, and your weights come up to your chin.
Do a full military press, pressing the dumbbells over your head and then back down.
Repeat 15 times.
Work these in to your exercise routine so you do 3 full sets of them.