Goblet Cross-Behind Lunge

START: Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. Your elbows should point down to the floor. Lift your chest up and stand as tall as you can with your feet set shoulder-width apart.

MOVEMENT: Step backward and cross your rear foot behind your front (stationary) foot, as if you were doing a curtsy. Your front knee should be bent at least 90 degrees. Your front heel should stay on the ground. Keep your torso as upright as possible. Pause, then push yourself to the starting position as quickly as possible.