- Stand with your feet slightly wider than shoulder-width apart and hold a pole overhead, using an overhand grip.
- Begin the squat by bending at the hips and knees, keeping your core tight and the dumbbells balanced overhead.
- Lower your body as far as you can while keeping the dumbbells overhead, then push back up to the starting position.
- Repeat for the desired number of repetitions, making sure to keep your back straight, chest lifted, and the dumbbells stable overhead throughout the entire movement.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, tap the floor, then engage your core and jump up explosively.
- Bring your feet mostly together, tap your toes back to the floor, then bring your feet back their original width.
- Place the barbell on your back
- Step your foot back and around while simultaneously bringing the weight down.
- Return to start and repeat on other leg.
- Stand tall, feet hip-width apart.
- Step right, lunge to side.
- Return, then lunge left.
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