- Find a sturdy bench, box, or surface. Hold a dumbbell in each hand by your sides.
- Place your left foot squarely on the surface; your knee should be at about a 90-degree angle. Your right leg should be on the ground.
- Push your body up onto the surface using your left foot, and squeeze your left glute at the top. Drive your right knee forward simultaneously. If this is too difficult, you can also keep your right foot off the box without driving your right knee forward.
- Bend your left leg, and lower the right foot with control back to the ground. Take your left foot off the box, and return to a standing position.
- This counts as one rep. Do 12 reps on each side.
Rest for 60 seconds, then repeat this circuit two more times. Take a 90-second break before moving to circuit two.
