A Simple Squat With Weights: 

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• Stand with your feet slightly wider than hip-width apart.
• Incorporate two-pound dumbbell weights.
• Lower your hips into a squat, bend your knees, and keep your back flat.
• Lower yourself until your thighs are parallel to the floor.
• Push into the floor through your heels to return to start.
• Keep your heels flat and knees aligned with your second toe so they don’t touch.
• Repeat.

Bent-Over Row: 

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• Stand with your feet hip-width apart while holding a dumbbell in each hand with your arms at your sides.
• With your core engaged, hinge forward at the hips, pushing your butt back.
• Bend your knees and make sure you don’t round your shoulders.
• Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
• Pull the weights toward your chest, keeping your elbows close to your body and squeezing your shoulder blades at the top of the movement.
• Slowly lower the weights by extending your arms toward the floor.