weighted kneeling step with swing

Instructions

1. 1

   Step 1: Start in a kneeling position with your knees hip-width apart and your back straight.

2. 2

   Step 2: Hold a weight in each hand, with your arms extended straight down in front of you.

3. 3

   Step 3: Engage your core and swing the weights up and overhead, keeping your arms straight.

4. 4

   Step 4: Lower the weights back down to the starting position and repeat for the desired number of repetitions.