Begin standing with your feet about hip-width distance apart, holding a dumbbell in each hand at your sides.
Take a controlled lunge (or large step) backward with your right foot.
Lower your hips so that your left thigh (front leg) becomes parallel to the floor and your left knee is positioned directly over your ankle. Keep your right knee bent at a 90-degree angle and pointing toward the floor. Your right heel should be lifted.
Maintaining your lunge, bend your elbows, lifting the weights up to your shoulders, performing a bicep curl with both arms. Lower the weights back down, following a three-second tempo. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor. Keep your glutes and core engaged throughout the entire movement.
From here, drive through your left foot, returning to the starting position.
This counts as one rep.
Complete 10 to 15 reps on the left side, then complete 10 to 15 reps on the right side, followed by 30 seconds of rest.