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Holding an 8- to 10-pound dumbbell in each hand, arms by sides, stand to left of a step and place right foot atop center of step, knee bent 90 degrees.
Bend elbows 90 degrees and bring them directly out to sides at shoulder height like goalposts so that dumbbells are near ears and palms face forward.
Keeping right foot planted throughout, bend knees to lower into a squat. Then press through right heel to stand upright on right leg as you bring bent left knee up to hip height and press dumbbells overhead.
Lower left foot to ground as you lower dumbbells to return to goalpost position.
Do 15 reps. Switch sides and repeat.