1. Start in a standing position with a dumbbell in each hand.

2. Squat down and place the dumbbells on the ground shoulder width apart.

3. Holding the dumbbells, jump your feet back and lower your body to the ground.

4. Hop your feet forward, a little wider than the dumbbells.

5. Bring the dumbbells up between your legs, keeping your back flat.

6. Swing the dumbbells up and overhead.

7. Lower the dumbbells back to the ground and repeat.