- Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position.
- Repeat for 40 seconds followed by 20 seconds of rest.