Stand with feet hip width, holding a moderate-weight dumbbell in each hand. Step your right foot behind and on a diagonal behind your left foot, lowering until right knee nearly touches the floor.
Activate glutes and hamstrings to return to standing, feet parallel, while simultaneously raising elbows out to sides and performing a high pull until dumbbells are chest height.
Lower arms and immediately step left foot on a diagonal back and behind your right foot in a cross-back lunge on other side.
Power back up to standing and simultaneously flip wrist so palms face up; perform a biceps curl. Continue for reps.