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Develop your biceps. Start standing tall, knees slightly bent, feet shoulder distance apart, holding dumbells in your hands.
Keep your elbows touching the side of your body and slowly raise the weights. The
only part of your body that should be moving as you raise the weights is your forearms. Keep your
knees slightly bent. Never let yourself lean back or use momentum to pull up the weight.
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Return the weights back to the starting position in the same controlled manner as when you lifted
them.
Repeat the exercise about 15-25 times, then place the weights on the floor and begin jumping. Pretend
you are holding a jump rope in your hands as you jump. If you don't want to jump, simply tap your heels
in front of you instead. Beginners should aim to jump for about 15 seconds, more advanced can build
up to a minute or more. Intermediate and advanced exercisers should repeat the entire bicep curl/jump
combo once more time.
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