Sets: 2-3

Reps: 16 (8 marches each side)

• Stand with two dumbbells in a front rack position, and press one DB straight up. Aim to keep your bicep in line with your ear.

• Stack your ribcage over your pelvis throughout the exercise.

• Inhale as you expand the ribcage to prep for the movement.

• Exhale, draw in your core. Slowly march one knee up, keeping your balance and trunk in midline.

• Inhale as you lower back down.

• Exhale, draw in and repeat on the opposite leg.

• Avoid letting your ribs flare and low back arch as a compensation.

Switch your arms half way through the reps.

Modifications:

• Using a lighter weight.

• Use one dumbbell to press overhead and the other arm to balance against a wall.

• Revert back to the standing front rack marches in prior level.