This works soooo many muscle groups, including your biceps, your glutes, your quads, and your core. Start in a standing position with the dumbbells in front of you (5 to 10lbs) and wrists forward like in 'Position 1' above. Squat and do a bicep curl at the same time with elbows inside your knees but not touching them. Keep your back straight. Return to position 1. Repeat this sequence 15 times. Rest and do 2 more sets of 15 (for a total of 3 sets). Cheers Eights & Weights!