This total body workout is as much about balance and coordination training as it is about building strength. This means you not only train the whole body, but you also make your entire body a stronger and more cohesively functioning machine. Try to put as much power as you can behind each compound movement to get your heart pumping.
Words/workout: Brooke Stacey (pictured)
Photography: James Patrick
Perform each exercise for 3 sets of 10 to 12 reps in each set (or on each leg).
Step-Up with overhead press
1.Stand on the floor behind your step with weights held at your sides.
2. Step right foot on to bench and squeeze glute of back leg as it lifts behind you. While body is lifting up, press weights overhead.
3. Step down to start position and lower weights back to sides. Switch feet and repeat.
1. Stand upright, feet together, holding a dumbbell by your sides.
2. Take a controlled step forward with your left leg, keeping your elbows close to the body. Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.
3. Push off with your right foot and bring it forward, raising your leg, curling the dumbbells to your shoulders, then lowering the dumbbells to your side. This completes 1 rep.
4. Next, step forward and repeat with the right leg.
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