- Hold a kettlebell at your chest, feet hip-width apart.
- Step one leg diagonally back into a lunge.
- Alternate legs, keeping your chest up and core engaged.
- Grab the handles, place one knee on the pad, and the foot of the working leg on the foot plate.
- Push your working leg back until you feel your glute contract, then return to the starting position without resting the weights.
- Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
- Place one foot slightly behind the other, with the heel of your back foot elevated on a step or weight plate.
- From this starting position, bend at the hips and knees to lower the dumbbells towards the ground, keeping your back straight and your core engaged.
- Once the dumbbells are below your knees, drive through your heels to stand back up to the starting position.
- Place a barbell at about midway up your thigh. Press your quads into the barbell.
- Push your hips back while leaving your knees mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
