3A Dumbbell Step Up
Sets: 3 Reps: 8-10 Rest: 60 sec.
Stand behind a bench (or box) with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor . Drive your foot into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it . Reverse the motion to return to the floor. That's one rep. Complete all your reps on one leg first, and then switch legs and repeat.