Stand beside a bench or sturdy surface with a dumbbell close to your chest. Step your inside foot up onto the bench, driving through your heel to bring your other foot up to meet it on top. Step down on the other side, leading with your outside foot, and repeat back in the other direction. Keep your chest tall, core engaged, and movements controlled as you step over.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 9 DAY 2: LOWER BODY
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15 BANDED FIRE HYDRANTS (PER SIDE)
Start on all fours with a resistance band just above your knees, wrists stacked under your shoulders and knees under your hips. Keeping your knee bent at 90 degrees, lift one knee out to the side as high as you can without rotating your hips or shifting your weight. Pause at the top, squeezing yo...
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15 BANDED BACK EXTENSION KICKS (PER S...
Start on all fours with a resistance band just above your knees, wrists stacked under your shoulders and knees under your hips. Keeping your core engaged and your back flat, extend one leg straight back behind you, driving your heel toward the ceiling and squeezing your glute at the top. Hold for...
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10 DEAD BUGS (PER SIDE)
Lie on your back with arms up and knees bent at 90 degrees. Slowly extend the opposite arm and leg away from your body, then return and switch sides, keeping your low back pressed into the floor.
Zero Equipment
*You should always seek clearance from a licensed healthcare provider before beginni...
