Dumbbell Complex Squat Lunge Jump

1. Setup:
- Stand upright with a dumbbell in each hand.
- Keep your feet shoulder-width apart, arms at your sides.

2. Starting Position:
- Engage your core and maintain a straight posture.
- Ensure that your back is straight and your shoulders are relaxed.

3. Squat:
- Lower your body into a squat by bending your knees and pushing your hips back.
- Keep your chest lifted and do not let your knees extend past your toes.
- Lower down until your thighs are parallel to the ground or as low as you can comfortably go.

4. Lunge:
- From the squat position, push through your heels to return to standing.
- Step forward with your right foot into a lunge, lowering your hips until both knees are bent at a 90-degree angle.
- Ensure that your front knee is directly above your ankle.

5. Jump:
- From the lunge, explosively push off with your front foot and jump straight up.
- Land softly back into the starting position with your feet shoulder-width apart.

6. Repeat:
- Perform another squat, followed by a lunge on the left foot, and then another jump.
- Continue alternating sides with each lunge and repeating the squat-jump sequence.

Tips:
- Start with lighter weights until you are comfortable with the movements.
- Keep your movements controlled to maintain balance and prevent injury.
- Focus on breathing: inhale as you lower into the squat and lunge, exhale as you jump.

Cool-down:
- After completing your sets, perform a cool-down stretch to relax your muscles.