Stand with your feet hip-width apart. Squeeze a medicine ball firmly between your arms at chest level, or grip a dumbbell or kettlebell in front of your shoulders.

Take a controlled step backward with one foot, lowering your hips into a lunge position.

Drive through your front foot to push back up to the starting position, bringing your back foot forward to meet the front. Complete all reps on one side, then switch legs. You can also alternate between reps.