A

Stand with feet hip-width apart, knees straight but not locked. Hold a dumbbell in each hand in front of shoulders, palms facing in, elbows bent and pointing down. Tighten abdominals and bend knees to lower hips toward floor in a squat, keeping knees over toes and back naturally curved [A].

B

Use buttocks and thigh muscles to drive hips up from squat. At the same time, rotate upper body to the right and straighten arms to extend dumbbells into an overhead press [B]. Return upper body to front and lower arms back to starting position. Squat again, this time rotating up to the left to complete 1 rep.