Yearlong Workout: Phase III, Workout B
Sets: 2 Reps: 12 (each leg) Tempo: 201 Rest: 60 Seconds
Hold a dumbbell in each hand  and step forward a few feet with one leg. Lower your body until your front thigh is parallel to the floor . Push off from your front foot to return to the starting position. That's one rep. Complete all your reps on that leg, and then switch legs and repeat.