WORKS SHOULDERS, BICEPS, ABS, BUTT, QUADS, HAMSTRINGS Stand with feet hip-width apart, holding a weight in each hand at shoulders with palms facing each other and arms bent with elbows pointing downward. Keeping arms fixed and chest lifted, take 5 seconds to lower into a squat until hips drop below knees, then hold that position for 5 seconds. Take 5 seconds to return to start. That’s 1 rep. Do 8 to 12 reps. That’s 1 set. Do 4 sets. SCALE DOWN Do move without weights. SCALE UP Stand facing a wall with feet hip-width apart and big toes touching a wall throughout reps; this will force your chest to stay lifted.