A1 Dumbbell goblet squat
Stand tall with your feet shoulder-width apart, holding a dumbbell vertically with both hands at chest height (a).
Sit your hips back and bend your knees to lower until your thighs are nearly parallel to the floor (b). Drive through your feet to reverse the movement and return to the start. That’s 1 rep. Do 6, then rest for 15 secs.