step up with knee up+biceps curl.

this move will work your lower body (glutes/quads/hamstrings) as well as your biceps and your core since you must use balance.

start with a dumbbell in each hand and stand shoulder width apart in front of a bench.

step up with your left foot

bring your right knee up to your chest and complete a biceps curl at the same time you raise your knee

step back down with your right foot

complete the sequence again with the opposite side.

after you have completed a step up with knee up+biceps curl with each leg~that is one rep.  i like to do 3 sets of 15 reps.