You'll need: A set of 3-pound dumbbells for beginners; 5 to 8 pounds for intermediate to advanced exercisers.
Target: Shoulders, biceps, triceps, abs
Do it: Stand tall, with feet shoulder-width apart. Hold dumbbells, one in each hand, with elbows bent and close to sides, palms facing in. Pivot on your left foot, and rotate left hip and left shoulder to the right while extending left arm out in a controlled punch across your body. The movement should be smooth and controlled. Do not swing, throw your arm, or lock your elbow. Pull left arm back to shoulder, while rotating your body back to start position. Perform the same movement on your right side (rotate body to left and punch across with right arm). This constitutes one rep.
Repeat: 2 sets of 15 to 25 reps.