The exercises are executed with a focus on form and sound pace. Three cycles with a short pause between each series are sufficient, though four is very cool and more repetitions for the more enduring are dandy. Ease into this ambitious warm-up applying your might as you build up momentum. The harder you work the greater the return. You're stretching and contracting a lot of muscle and the heart and lungs are pumping.
Life is good.
Next, with your feet placed firmly in a shoulder-width stance, crouch over a pair of light dumbbells as they lay on the floor before you. Apply a convincing grip, stand up and raise the dumbbells in one continuous motion to the shoulders, pause and press to an overhead position. You've just completed one rep of the dumbbell clean and press, a most significant and productive exercise. Slowly and attentively reverse the movement and return the weights to their starting position. Repeat for a total of eight to ten repetitions.