Targets: Hips, butt, and hamstrings
Stand on a step with feet hip-width apart, holding a dumbbell in each hand, elbows bent, palms facing in.
Lean upper body forward slightly and lunge straight back to the floor with right leg (don’t bend the knee).
Keep bent left knee behind toes. Lift right leg, bringing right knee and left hand up toward the chest.
Lunge right leg back; lower left arm.
Do 15 reps. Switch legs; repeat.
Targets: Shoulders, abs, hips, and outer thighs
Stand on a step with the right foot, left foot hanging offside, holding a dumbbell in the right hand by side, left hand on hip.
Keeping abs engaged and back straight, slowly lift left leg straight out to side as high as you can while raising right arm straight out at shoulder level, palm down.
Return to start. Do 15 reps; switch sides and repeat.