Exercise 1: squat to press. Reps: 12.
Hold the dumbbells at shoulder height with your elbows out to the sides.
Push your hips back, as if you were about to sit. Lower into a squat until your thighs are at least horizontal, with a straight back and knees in line with your feet.
As you stand up, raise the weights directly overhead.
Lower the weights back to shoulder height as you drop into the next squat.