- Engage your core by drawing your belly button towards your spine. This will help to stabilize your body. Hold a dumbbell in a goblet position.
- Take a large step to the side with your right foot and reach toward the floor with your single dumbbell.
- As you step, bend your right knee and lower your hips until your right thigh is parallel to the ground. Your left leg should remain straight.
- Push through your right heel to return to the starting position. Repeat on the opposite side by stepping out with your left foot.
- 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.
- Place a dumbbell between your feet. Lean back slightly and hold on to the bench.
- Extend your knees until you feel your quads contract hard.
- Hold a dumbbell over one shoulder.
- Initiate the squat by pushing your hips back.
- Avoid doing any twisting. Try to keep your shoulders even.
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