The first exercise involves the use of dumbbells. You may use whatever weight you're comfortable with. When doing this workout routine, you are enhancing the muscles on your thigh, shoulders and triceps. There are two separate movements involved; squat and press. Hold the dumbbells above your shoulders as the starting position, then squat. Make sure that you squat as low as you can and with your thighs paralleled to the ground. Then go back to your starting position first before pressing your dumbbells up. Do not use the momentum of going back to the original position in order to press your weights up. Repeat these steps for about 10 to 12 times.