Squat and Shoulder Press

Stand with your feet hip-width apart. Hold hand weights by your sides. Bring the hand weights up to your shoulders and out to the sides so your elbows are at a 90-degree angle. Slowly push your hips back and bend your knees until your thighs are parallel to the floor. Briefly pause at the bottom and then return slowly to the standing position while straightening your arms overhead, pressing the weights toward the ceiling. Lower the weights so your elbows comeback to the 90-degree angle. Note: Keep your chest up, weight on your heels (not toes), and knees behind your toes throughout the exercise.