Front Lunge to Stand With Bicep Curl and Shoulder Press
Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
Step forward with the right foot as you bend the elbows in a bicep curl, palms facing towards each other. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle, and lower the left knee to just tap the floor.
Rotate your hands so that your palms are facing out, dumbbells above your shoulders.
Straighten your legs into a standing position while pressing the weights up to the ceiling.
Lower the weights to your shoulders and then your sides as you return to the starting lunge position. This completes one rep.