Stand with your feet together, holding the weights at your shoulders with your palms facing out.
Step your left foot back, coming into a reverse lunge, making 90-degree angles with your front and back knee.
Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
Without touching the floor with your left foot, step back into the lunge to start your second rep. Complete as many reps as you can for 30 seconds on each side.