Sets: 1 Reps: 12 (each leg) Tempo: 201 Rest: 60 Seconds
Hold a dumbbell in each hand and stand in front of a bench. Pick up one foot and rest it on the bench, as if you were stepping up onto it . Now drive with your leg (and only that leg) to raise your body onto the bench-let the other leg hang behind the bench so that all your weight is on your stepping leg . Lower yourself back off the bench. That's one rep. Complete all your reps on that leg, and then switch legs and repeat.