Stand tall holding a dumbbell in each hand at your sides. With straight arms, lift the dumbbells in front of you to shoulder height for a front raise, then lower them back down. Keeping the dumbbells at your sides, drop into a squat—chest tall, core engaged—then drive through your heels to return to standing.

Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb

Advanced: 35-45lb