1. Stand with feet hip width apart, bend down into squat position, allow arms holding weighted object to straighten.
2. As you come up out of the squat, bend arms up to chest. Slowly lower your arms as you bend down into your next rep.

Tip – try and find suitable weight that will make your biceps work hard. If you don’t have dumbbells you may like to try 2 cans or one heavy object or use a resistance tube/band.

Target = leg and glute muscles, core, biceps