Allow your chest to incline slightly forward, while maintaining a flat back, and bend your knees with the goal of knees over toes.
Maintain a shoulder-width stance with slightly turned out heels.
Holding a dumbbell of medium weight in each hand, stand with your feet parallel and arms at your sides.
Take a large step forward with your right foot and rest with your knee bent.
Lie on your back with your legs extended in front of you.
Place a weighted ankle cuff weighing 10 to 15 pounds on your right leg.
Face a bench with a dumbbell of medium weight in each hand.
Perform 10 step-ups on the right side, followed by 10 step-ups on the left side. 2 sets.
Face a settee or box that is approximately two feet off the ground.
Bend your knees and allow your limbs to hang loosely behind you.