Standing with weights in both hands resting on the thighs. Roll the shoulders back and pinch shoulder blades together so the back is straight.
Start to slide the bottom back and hinge upper body forward, letting the weights travel down the leg. Always keep the back straight, with the head looking slightly ahead so the neck is in line with the rest of the spine. Once the body is horizontal to the floor, return to upright standing position. Twist the weights so palms are facing away from the body. Curl the weights to chest height (bicep curl). Then twist the weights so palms are facing inwards, pushing the weights above the head (shoulder press). Being the weights back to shoulder height. Twist the hands so palms are facing towards the chest and return the weights to start position