Standing with feet hip-width apart, hold dumbbells (or makeshift weights) in both hands (with palms facing inward toward your body).
To begin the movement, squat low keeping your butt down and chest up.
Pull your shoulder blades down and back, and tighten your core.
Powerfully extend your legs, making sure to keep your back flat and chest up.
While you extend the hips, brush the dumbbells up the thighs (the dumbbells should travel vertically in a straight line).
As full hip extension occurs, start shrugging the shoulders and pulling the elbows high.
Place your body under the dumbbells into a quarter squat position (with hips back and knees bent).
Catch the weight with elbows forwards and stand tall to reset.

Strength training: try this 3 move, 10 minute upper body workout for stronger arms