Setup: Hold a 15- to 20-pound FitFighter with one hand.
Action: Perform a reverse lunge. You can do so by taking a step back and lowering your hips so that it’s parallel to the ground. At this point, your knees should be directly above your ankle. As you take a step back, raise the FitFighter and move it down and across laterally toward your body.
After executing this step, proceed to continue the exercise by performing a forward lunge while moving the FitFighter upward and across laterally. Repeat for 10 to 15 reps each side.