Stand with feet wider than hips , holding a single dumb bell, adopt a squat position and swing the dumb bell slowly down and then as you swing up raise one leg away to the side. Repeat 5 - times on each leg to perform a set, complete 3 sets.
As you perform a wide squat, scoop the arms forward into a biceps curl elevated. Repeat 5 -8 times each side and do this 3 times.
As you lunge forward press one arm forward and the other side. Repeat 5 - 8 times on each leg and do 3 sets in total.
Lunge back performing an elevated biceps curl, lift quickly bringing the leg forward and arms open. Repeat 5 -8 times each side and 3 sets in total.
Knee lift and swing leg back slowly as you switch arms. Repeat 5 -8 times each side and 3 sets in total