A few more new exercises, again! I am liking experiments. The first one is a variation on our friend the step-up. Instead of doing our usual up-up-down-down, we are going to do one leg at a time while holding some dumbbells. Here’s how it works: grab some dumbbells and hold them down at your sides (they just hang there, making life more challenging). Put one foot on top of the step and raise the other foot up to meet it without actually stepping on the step with the second foot. Lower the second foot back to the floor. Repeat to finish the set on one side and then switch feet (in this case, 15 on one side and 15 on the other). It will add some balance and weight challenge to the exercise! Our second new exercise is the split squat pulldown. We begin standing with one foot about a step in front of the other, with a dumbbell in the opposite hand held with a bent elbow so that the weight is at the shoulder. Then we bend both knees as in a lunge while raising the dumbbell up over our heads. Return to starting position and repeat until you’ve completed the required reps on one side; then do the other side. Three rounds!
1 leg step up or step up | 30 |
split squat pulldown | 20 |
lateral raise | 10 |
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suitcase swings | 30 |
flies | 20 |
renegade rows | 10 |
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woodchoppers | 30 |
bench press | 20 |
femur arcs | 10 |
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