This exercise combines movements that together will work the quadriceps, hamstrings, abs, glutes, and chest.
- Hold on to one weight in each hand. Stand so that your back touches a wall or countertop behind you.
- Bring your feet hip-width apart and parallel. Walk your feet forward and bend the knees, sinking your seat down to knee level.
- Bring your arms to an "O" shape in front of you at shoulder height. Heads of the weights or knuckles should touch.
- Slowly lift your heels as you slide the arms open, then slowly lower your heels as you slide the arms closed to the "O." Repeat for 30 seconds.
- Rest for 10 seconds and repeat.