Equipment Needed: Grab a dumbbell 52For beginners, a weight that feels challenging but manageable is ideal.

Starting Position: Stand with your feet shoulder-width apart. Hold the dumbbell or kettlebell close to your chest, with both hands around the weight. Your elbows should point downwards.

Engage Your Core: Before you begin the squat, tighten your abdominal muscles. This helps maintain balance and protects your back.

Squat Down: Push your hips back as if you’re about to sit on a chair. Bend your knees and lower your body, keeping the weight close to your chest. Ensure your knees track over your toes and do not extend beyond them.

Depth of Squat: Aim to lower yourself until your thighs are parallel to the floor, or as low as your flexibility allows while maintaining good form.

Push Up: Press through your heels to rise back up to the starting position. Squeeze your glutes at the top of the movement.

Repeat: Complete 10-15 repetitions for 2-3 sets, depending on your fitness level.

Equipment Needed: Grab a dumbbell or a kettlebell. For beginners, a weight that feels challenging but manageable is ideal.

Starting Position: Stand with your feet shoulder-width apart. Hold the dumbbell or kettlebell close to your chest, with both hands around the weight. Your elbows should point downwards.

Engage Your Core: Before you begin the squat, tighten your abdominal muscles. This helps maintain balance and protects your back.

Squat Down: Push your hips back as if you’re about to sit on a chair. Bend your knees and lower your body, keeping the weight close to your chest. Ensure your knees track over your toes and do not extend beyond them.

Depth of Squat: Aim to lower yourself until your thighs are parallel to the floor, or as low as your flexibility allows while maintaining good form.

Push Up: Press through your heels to rise back up to the starting position. Squeeze your glutes at the top of the movement.

Repeat: Complete 10-15 repetitions for 2-3 sets, depending on your fitness level.