Grab a dumbbell with an overhand grip and hold it with one hand in front of your waist at arm's length. Set your feet slightly wider than shoulder-width apart (A). Keeping your lower back slightly arched, bend at your hips and knees, and lower your torso until it forms a 45-degree angle to the floor. Now swing the dumbbell between your legs (B). Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as your rise to standing position (C). Reverse the movement and swing the dumbbell back between your legs again. That's 1 rep. Do all reps, then switch arms and repeat.
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