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The 3 Step Exercise (Fitness)

The 3 Step Exercise (Fitness)
Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride forward with your right leg and raise your left heel so your left foot is on its toes. Keeping your shoulders back and chin up, slowly lower your body by flexing your right knee and hip, continuing your descent until your left knee is almost in contact with the floor.
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  • Lunge

  • Begin by grasping two dumbbells and allow them to hang down by your sides. Take a long stride forward with your right leg and raise your left heel so your left foot is on its toes. Keeping your shoulders back and chin up, slowly lower your body by flexing your right knee and hip, continuing your descent until your left knee is almost in contact with the floor. Reverse direction by forcibly extending the right hip and knee until you return to the start position. After performing the desired number of reps, repeat the process on your left leg.

  • Sissy Squat

  • Begin by talking a shoulder-width stance. Grasp an incline bench with one hand and rise onto your toes. In one motion, slowly slant your torso back, bend your knees and lower your body downward. Thrust your knees forward as you descend and lean back until your torso is almost parallel with the floor. Then, reverse direction and rise upward until you reach the starting position.

  • Lying Adductor Raise

  • Begin by lying down on your right side. Bring your left leg over your right leg, keeping it bent at a 90-degree angle with your left foot planted firmly on the floor. Keeping your right leg straight, slowly raise it as high as possible. Contract your inner thigh and return to the start position. After finishing the desired number of repetitions, turn over and repeat the process on your left. For added intensity, strap on ankle weights.

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