- Stand with your feet hip-width apart and a dumbbell in a goblet position.
- Step your left foot behind and to the right of your right foot, crossing it behind your right leg.
- Bend your knees and lower your hips down and back, as if you were about to sit in a chair.
- Push through your right heel to straighten your right leg and return to the starting position.
- 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, planting it firmly on the ground.
- 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.
- 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.
