12 STEP UPS WITH A KNEE RAISE

See week 1 for exercise benefits, demo and description.

HOW MUCH Beginners:

Perform the exercise for 15 repetitions on each leg | 2 sets | Rest 1 minute

Intermediates:

Perform the exercise for 20 repetitions on each leg | 3 sets | Rest 1 minute

Beginners must hold a single dumbbell (6-10kg) during the exercise. Intermediates must hold a single dumbbell (8-15kg) during the exercise.