1. Begin with your feet together, holding a dumbbell in front of you with both hands.
2. Take a wide step to the side with one foot, keeping the other foot in place. As you lunge to the side, lower your hips back and down, while bending the knee of the stepping leg and keeping the other leg straight. Ensure the knee does not go past the toes of the lunging foot.
3. While in the side lunge, lower the dumbbell towards the foot of the bent leg, keeping your back straight and chest up. The opposite arm should reach upwards, creating a straight line from one arm through the shoulders to the other arm.
4. Push off with the bent leg to explode back to the starting position. This plyometric movement should be quick and powerful.
5. Repeat the movement to the other side by stepping out with the opposite foot and alternating the hand that holds the dumbbell downwards and the opposite arm reaching up.
6. Continue to alternate sides for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise for better balance and stability. Maintain proper form and control, especially during the plyometric change to avoid injury. Adjust the weight of the dumbbell to match your fitness level and ensure you can perform the exercise with good technique.
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