Do this exercise with a medium-to-heavy dumbbell, a kettlebell, or medicine ball.
Start standing with your feet wider than shoulder width, holding one dumbbell in both hands.
With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
With your weight focused in your heels, push yourself up to the starting position. This counts as one rep.