Sets: 3  Reps: 8 each side  Target: whole body

Stand up while keeping the dumb-bell above your head at all times. 

Sets: 3  Reps: 8 each side  Target: whole body

Explosively straighten your legs, then lift the dumb-bells up to the top of your chest and in the same move thrust them straight overhead before lunging forwards. 

Sets: 3  Reps: 8 each side  Target: quads, glutes, abs, shoulders

Pivot your body towards the dumb-bell.

Sets: 3 Reps: 8 each side Target: quads, biceps, shoulders, core

Explode upwards, curling the weight to your shoulder and then pressing it straight overhead.

Sets: 3  Reps: 8 each side  Target: abs, core

Keep your shoulders flat on the floor for the whole exercise. 

Sets: 3  Reps: 8 each side  Target: quads, obliques, lats

Switch legs in mid-air and raise the ball over your head to the opposite side.