Let us get rolling with: "Kneeling to Stand." Get on your knees, with your arms bent at a 45 degree angle. You want to hold the dumbbells so your arms should be even with shoulder height. You’re going to go up with 1 leg at a time. You will not fully stand up , try to stay in a "squat" position. You are now going to go back down and stand up again this time using the alternate leg first.
10 REPS EACH SIDE
Next comes "Front Lunge to Side Lunge." As you are doing the front lunge, with the opposite arm you should be doing a shoulder press. Immediately after the front lunge you will do a side lunge.
You should now be ready for "Jump Squats." If you want to, you can hold onto one of your weights while doing this. You are basically hopping into a squat position. If you have bad knees don't go down so low.
10 REPS EACH LEG ALTERNATING
Still hungry for more? Then let's do "Lift Touchdown." Grab your weights. (This can be done without weights as well.) Go into a squat position and move your right foot back into a deep lunge position, hold it for a few seconds. Next do the same thing with the other foot.
Next we will be doing the "Standing Bicep Curl." Grab your weights, and pump them out fast.