To get into the starting position, step your right leg forward and bend at your right knee to lower into a lunge. Hold a dumbbell in each hand, down at your sides with palms facing in. Keep your right knee behind your toes. Both legs should be bent at about 90 degrees. Make sure your core is pulled in toward your spine and "tuck" your hips, bringing them in line with your torso.
Sink slightly lower into the split squat, then pulse back up. The movement should be slow and controlled. This counts as one rep.
Do as many reps as you can in 45 seconds while maintaining proper form. Squat on your right leg for the first and third sets and your left for the second and fourth sets. You can modify the move by dropping the weight.
