- Start by standing with your feet about hip-width apart, with a dumbbell in your hands. Your feet should be slightly pointed outward, and your shoulders should be down and relaxed.
- Place a step or box beside you, and step up onto it with one foot. Your other foot should remain on the ground.
- Push off your grounded foot, raising your body up onto the step.
- Step back down with the same foot, returning to the starting position.
- Stand in front of a step or bench with your feet shoulder-width apart and hold two dumbbells on your side with a neutral grip.
- Step up onto the bench with your right foot, pushing off your foot to raise your body up onto the bench.
- Bring your left foot up onto the bench and stand up straight, keeping the barbell at your shoulders.
- Step back down with your left foot, followed by your right foot, to return to the starting position.
- Hold a dumbbell in goblet position.
- Squat down to parallel depth and then halfway back up.
- Stay in this short range of motion for the duration of the set.
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, tap the floor, then engage your core and jump up explosively.
- Bring your feet mostly together, tap your toes back to the floor, then bring your feet back their original width.
