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Stand with feet shoulder-width apart, holding ends of a single dumbbell with both hands directly in front of chest, elbows bent by sides.
Keeping dumbbell close to chest throughout, lower into a deep squat. Then sit on floor and, maintaining a tuck position with chin toward chest, roll onto middle of back and then upper back (don't roll onto neck).
Using momentum, roll forward to return to squat, and then jump up.
Do 6 reps.
MAKE IT EASIER: Instead of jumping up, return to standing.
MAKE IT HARDER: Press dumbbell overhead before you jump up from squat position.