Hold a dumbbell in each hand, keep your weight in your heels. Maintain a neutral spine, and keep your chin tucked. Keeping a slight bend in your knees, hinge at the hips and lower the body until the dumbbells are down to the middle of your shins. Come back to standing. Lower the body one more time, but this time, place the dumbbells on the floor in front of you and jump (or step) back into plank position. Jump or step back into a low squat and bring yourself back to standing. That’s one rep.