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Squats are a great workout for your upper legs and gluts. Start standing tall, knees slightly bent, feet shoulder distance apart, holding dumbells in your hands.
Keeping most of your weight in your heels and your hands by your sides, slowly lower yourself as if
you were sitting down in a chair. As you lower yourself, focus on pushing your hips out behind you
and keeping your knees above your ankles. To help avoid injury, it's important to never let your knees
pass beyond your toes - that is, you should be able to see your toes as you lower yourself.
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Stop lowering yourself when your thighs are about parallel to the floor. Keeping your body weight in
your heels, squeeze your gluts (butt) as you return to the starting position.
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Once you have returned to the starting position, begin the second part of the exercise by doing a
bicep curl. 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.
Return the weights back to the starting position in the same controlled manner as when you lifted
them. This is a great exercise that combines both upper and lower body work for maximum benefit.
Repeat the exercise about 15-25 times. If you want, you can take a short 30 second break and repeat
the exercise another 15-25 times. To make this exercise easier, don't hold dumbells in your
hands.
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