Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. If you don't have dumbbells, keep your hands clasped in front of your chest as shown. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
Bend your knees and elbows, keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This completes one rep.