Start with one dumbbell held at chest level, keeping the elbows tucked in close to your body. Keeping your weight in your heels, push your glutes back and bring your thighs parallel to the floor to squat and pulse. Squeeze and engage your glutes as you push yourself back to standing, kick with your heel before going down again into squat pulse. If the goblet hold is uncomfortable, you can always hold the weight down or place two dumbbells on your shoulders.

Repeat 20x