Dumbbell Rear Lunge
Stand with your torso upright holding two dumbbells in your hands by your sides (palms facing you).
Step backward with your left leg around two feet or so from the right foot and lower your upper body down, while keeping the torso upright and maintaining balance. Make sure that you keep your front shin perpendicular to the floor. Keep the torso upright during the lunge.
Push yourself up and go back to the starting position.
Step backward with your right leg.
Go back to the starting position and repeat the exercise according to the training plan alternating legs.