1. Start in a standing position with your arms extended out to the sides, parallel to the floor. If you are using dumbbells, hold them with palms facing up in a supinated grip. Your feet should be together.
2. Perform a jumping jack: jump and split your legs out to the side while simultaneously bringing your extended arms down to meet in front of your thighs or hips. If holding dumbbells, your palms should face inward towards each other as you bring your arms down.
3. As you bring your feet back together, raise your arms back to the starting extended position at shoulder height, with your palms facing up if holding dumbbells.
4. Now, perform an inner biceps curl: keeping your upper arms stationary, bend your elbows and curl your arms towards your shoulders. If using dumbbells, make sure your palms are facing towards each other throughout the curl.
5. Lower your arms back to the side, parallel to the floor.
6. Repeat the sequence for a set number of repetitions. Each stepjack combined with an inner biceps curl counts as one repetition.
Make sure to keep your core engaged throughout the exercise, maintain good posture, and control the movement both during the jumping jacks and the biceps curls. Adjust the weight of the dumbbells to suit your fitness level, and always warm up before beginning any exercise routine.
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