| Use a 12 to 18 inch box for this exercise. The higher the box, the more difficult the exercise. Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand next to the box and turn so that the box is directly to one side of you. Stand up straight, place your feet together, and bend your knees slightly. Keep your feet flat on the floor. Keep your back tight and your chest out. Keep your head and neck in line with your torso so that you are looking forward. Keep your back tight and chest out throughout the entire exercise. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Lift the foot nearest the box, and step up onto the box (place your foot flat on the box). Shift your weight onto that leg and push, straightening the leg and lifting your opposite foot off of the floor. Stand up and place the opposite foot on the box so that your are standing on the box. Breath out during this phase of the exercise. Now, step down off of the box to the side, first one foot and then the other, returning to the starting position with both feet on the floor. Breath in during this phase of the exercise. |
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