- Start by standing upright with your feet shoulder-width apart. Hold a single weight plate overhead with both hands, keeping your arms extended straight above your head.
- Begin walking forward, taking slow and steady steps while maintaining a straight line. Your focus should be on maintaining balance and control of the weight plate overhead.
- As you walk, continue to keep your arms extended and the weight plate overhead. Try to maintain good posture and avoid leaning forward or backward, as this could result in losing control of the weight plate.
- Continue walking for a set distance or for a certain amount of time, keeping your focus on proper form and technique. When finished, return to the starting position and repeat as desired.
- Brace your core and press the weight plate overhead until your arms are fully extended. Keep your shoulders down and back.
- While your arms are fully extended, lower the weight behind your head to perform the extension
- After completing the extension, lower the weight to your chest, and perform the overhead press. Repeat
- Start in a standing position with a plate against your chest.
- Press the plate away from your body until your elbows are extended.
- Hold the plate with both hands at chest height.
- Keeping your core tight and your chest up, squat down as low as you can go while keeping your feet flat on the ground.
- Hold the squat position and reach the plate forward, keeping your arms straight and your back straight.
- Return the plate to your chest while you hold the squat position and repeat reaching the plate in front of you
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