Muscles Involved: shoulders, chest, triceps, lower back, glutes, hamstrings, abs
Exercise Description: Stand on your left leg with your right leg
off the floor, and your right knee pulled up toward your chest. Hold a pound
dumbbell against your chest with both hands, keeping your elbows in tight next to
your rib cage. Gradually bend at the waist, and press your right heel straight back
behind you as if you were back-kicking somebody standing directly behind you in the
stomach. At the same time push the weight plate straight forward until your arms are
fully extended. Your entire body should be parallel to the floor, except for your left
leg, which should be vertical to the floor. Hold for a beat, then retract your
limbs back to the starting position. Complete a full set on the right leg, and then
switch to another side.