Dumbbell Squat Press
Stand with your feet shoulder width apart. Hold the dumbbells at your shoulders, elbows bent at sharp angle and palms facing each other.
Bend at your hips and knees to lower into a squat, as maintain a straight posture with the head up.
As you stand back up, press the dumbbells above your head, then bring them back to the start position. Repeat the exercise according to the training plan.