This is a great exercise that requires a lot of control, and will tighten and tone your shoulders and arms like crazy!

 Dumbbell punches can be done not only with dumbbells, but also with any weighted objects you have around the house (as long as you have two equally weighted objects). 

You do not need anything too heavy for this one – choose a weight that you can do 12-16 reps with – you want to be struggling, but still able to control the movement.

          1.   Start with both hands up holding the weights in front of your face just like you would in a boxing class. Hold your abs tight, and continue to keep them tight for the whole exercise.

          2.   Slowly push one hand forward as if you are punching in slow motion. As your hand is moving forward twist it so that by the end of the move your palm is facing the ground. Remember, this exercise is all about control, so the slower your hand goes forward the better.

          3.   Once your arm is fully extended, bring it slowly back to starting position. Then repeat the movement with your other arm.

To intensify the burn; do all the reps on one arm before completing the reps on the other arm.