Oh, do I have some fun in store for you today! The kind that hurts but feels so right. All of our strength supersets are going to be using dumbbells, so use this as an opportunity to focus on perfect, symmetrical form. The curl to press is one of my favorite moves for obliterating your biceps, triceps, and shoulders. Though it is essentially a compound of two moves, try to coordinate your wrist movements so you are working fluidly from the curl into the press, and then in reverse. We are finishing with serious HIIT, and you should definitely be tired by the end, so be extra careful to keep your knees below your hips and your back flat and squared to the floor.