- Start standing with both feet shoulder-width apart and a dumbbell in each hand, arms at your sides. Draw your shoulder blades down and back to push your chest out slightly.
- Keeping your arms straight and knees slightly bent, slowly shift your hips backward, and lower the weights as far as possible without rounding your back.
- Allow the dumbbells to run along the length of your thighs and halfway down your shins. You should feel tension in your hamstrings.
- Push through your heels, and, using your glutes and hamstrings, pull yourself up to return to the starting position. Squeeze your glutes at the top of the move.
- From here, bring the weights up to your shoulders by doing a bicep curl.
- Keep your core tight and chest lifted as you bend your knees and shift your hips and butt back, lowering into a squat. Squat down as low as you can, keeping your spine long and your shoulders relaxed.
- Push through your heels, and slowly straighten your legs to stand up, keeping the dumbbells at your shoulders and squeezing your glutes at the top of the move.
- Lower the weights back to your sides to prepare for another deadlift.
- This counts as one rep. Do 15 reps.
Rest for 60 seconds, then repeat this last circuit two more times.
