- Stand with your feet hip-distance apart.
- Hold a dumbbell in each hand by your sides with straight arms.
- Push your butt back as you bend your knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
- Straighten your legs to stand up.
- This completes one rep.
- Complete as many reps as you can in 40 seconds, followed by a 20-second rest.