Keeping the general proper form, push your hips back as if you were sitting on a chair. The legs should be parallel to the floor, however if you have knee issues keep them higher.
Lunge to Bicep Curl
As you lower your body to sit in your hips do a bicep curl. Do 10 with one leg and 10 with the other leg.
Keep the back straight and chest up. Focus on contracting the muscles that surround the scapula.
Lunge to Shoulder Press
Same as lunge to bicep curl, but raise your arms overhead instead. Do 10 with one leg and 10 with the other.
The higher the bench or the support, the easier the exercise. Keep proper form by lowering the chest up to 90 degree angle. Don’t sink your hips.
You can achieve a good workout lifting light to moderate weights in a circuit fashion type—meaning one exercise after another without rest.