Dumbbell thrusters are a full-body exercise that combines a squat with an overhead press. This exercise targets multiple muscle groups, including shoulders, legs, and core, providing both strength and cardiovascular benefits. Begin with a pair of dumbbells at shoulder height, perform a squat, and as you rise back up, press the dumbbells overhead.

1. Begin with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.
2. Lower into a squat by bending your knees and pushing your hips back, keeping your chest up.
3. As you stand back up from the squat, press the dumbbells overhead by extending your arms.
4. Lower the dumbbells back to shoulder height as you prepare for the next repetition.