The move: Water Bottle Squat, Curl, Press, Extend and Lateral Descent

Works on: This movement accomplishes a lot in a small amount of time.

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Set-up for the exercise, with a water bottle in each hand
Tom Mendoza/Los Angeles Daily News (ENLARGE)
As you're about to fully stand, perform a biceps curl.
Tom Mendoza/Los Angeles Daily News (ENLARGE)
After pressing the bottles above your head, keep them facing each other and lower them behind your head.
Tom Mendoza/Los Angeles Daily News (ENLARGE)
Then press the bottles outward.
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Setup: Grab a water bottle in each hand. Start from a standing position and perform a squat. You can begin with just a short quarter-squat and work your way to a full squat. Imagine sitting in a chair, then changing your mind and standing back up. The movement starts with the hips and rear moving back, not from bending the knees straight down. Maintain a flat back throughout the squat.

Step 1: As you're about to fully stand up from from your squat, perform a biceps curl, bringing the bottles up to your shoulders.

Step 2: From there, make sure your bottles are facing each other — not facing forward — and press them above your head.

Step 3: Keeping the bottles facing each other, bend just from the elbows and lower them behind your head. Press back up to the starting position.

Step 4: Lastly, with your arms still above your head, turn the bottles away from each other as you slowly lower your arms to your side. Repeat this series of moves again.

Fit tip: For a more challenging exercise, after you stand up from your squat, balance on one foot and try to finish the sequence. Switch legs each time. If you're really daring, try a single leg with your eyes closed; you'll really challenge your system and develop balance and stability.

Repetitions: Perform this sequence of moves 10 to 12 times for 1 to 3 sets.

Dino Nowak has trained and consulted with some of the most recognizable people in the entertainment industry since 1997.

— Los Angeles Daily News