- Stand in front of a box or bench with your feet shoulder-width apart with a dumbbell in a goblet position.
- Lower your body into a squat position, sitting back onto the box and pausing for a moment before standing back up.
- Push through your heels to return to the standing position.
- Hold the handles and maintain a neutral spine.
- Pedal at a moderate pace and try to minimise rocking back and forth.
- Stand tall, holding dumbbells by your sides, feet hip-width apart.
- Step forward with one leg, lowering until both knees form 90° angles.
- Push through front foot, return to start, and switch legs.
- Hold one dumbbell with one or both hands, feet hip-width apart.
- Step out to one side, bending the knee.
- Push off, return to center, then switch sides.
