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Hold a light dumbbell in each hand with your arms fully
extended at your sides and your palms facing each other.
Keep your feet hip-width apart, place the top of your rear
foot on a bench. Keep your feet approximately 3-feet apart.
Loweryour hips toward the floor toward the floor while your
rear knee comes close to the floor. Drive through your front
heel too return to the starting position.
Hold a light dumbbell in each hand, rest the ball of each
foot on a weight plate or stair, and rest your heels on the
floor. Press the balls of your feet into the weight plate and
rise up on your toes as high as possible. Pause for a few
seconds then lower back to starting position.
