Plant both feet on the floor shoulder-width apart, holding a dumbbell in each hand. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.
Carefully take a big step backwards with your right foot. As you step your right foot on the floor, bend both knees to approximately 90 degrees, ensuring
that your weight is evenly distributed between both legs. When done correctly,
your front knee will be aligned with your ankle and your back knee will be
hovering just off the floor.
Extend both knees and transfer your weight completely onto your left
foot. Step your right foot forward to return to the starting position.
Repeat, this time stepping back with your left foot.
Continue alternating between right and left legs for 45 seconds. Then rest for 15 seconds.