Yearlong (Ph IV, W III)
Hold a light dumbbell in each hand and stand in front of a bench or step that, when you step onto it, places your thigh parallel to the floor. Step up with your right leg, leaving your left trailing off. Perform reps for 30 seconds straight, and then repeat on the opposite leg. Rest 60 seconds, and then repeat the circuit twice more (three total sets for each exercise).