Start at the the top of a lunge with the right leg in front. Keeping the shoulders over the hips, drop straight down bending both legs to 90 degrees. As you go down raise the weights shoulder height. Make sure the elbows are parallel to the shoulders but do not bend the elbows and allow the weights to go over your head. Even though you are on the ball of the back foot, make sure you are pushing down through the back heel.
Why it works
Working multiple groups, develops balance, strength and coordination plus burns way more calories than static weight lifting.