- 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, then engage your core and jump up explosively.
- Narrow your stance while in the air, and land softly. Go directly into another rep.
- Stand in front of a step or bench with your feet shoulder-width apart and hold kettlebells at your shoulders.
- Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench.
- Stand in front of a step or bench with your feet shoulder-width apart and hold a kettlebell at one shoulder.
- Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench.
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