With feet together, stand tall, holding one weight in right hand in
front of right thigh, left hand on hips. Shift weight to left leg,
keeping a slight bend in knee, and raise right leg behind body while
lowering weight toward floor. Return to standing, raising right knee to
hip height. Then sweep right leg directly behind body, placing ball of
right foot on floor and bending both knees to lower into a reverse
lunge. Return to start and immediately move into next rep.*
Stand with feet wide, toes pointed out, holding weights in front of
body with palms facing each other. Lower into a wide squat, keeping
spine long and chest upright (as if lowering between two panels of
glass). Drive through heels to stand.
Stand with feet hip-width apart with toes pointed slightly out and
holding weights in front of body at shoulder height. Hinge at hips to
lower into a deep squat, keeping weights and torso stable and chest
upright. Push through heels to return to standing.
Stand holding one weight in right hand with right arm extended
overhead, left arm resting in front of body with palm facing out. Feet
are hip-width apart with left foot slightly turned out. Push hips to
right and begin to slowly slide left arm down left leg while right arm
remains stable, keep gaze at weight at all times. Lower as far as
possible then return to standing. Beginners can try this move without
Lie faceup with feet hip-width apart and heels near glutes. Place
weights on hips. Drive through heels to raise hips off floor, pause at
top and slowly lower back to mat.
Start on all fours with wrists directly below shoulders and knees
below hips. Place one weight behind right knee. Keeping abs tight and
spine long, lift right leg toward ceiling then circling your knee out to
the right down and back up. Right foot remains flexed, squeezing the
leg to keep the weight locked in place.*
*Repeat on opposite side.