Targets: glutes, thighs, hips, abs, and upper back
Grab a dumbbell in your left hand and stand tall with your feet parallel (and touching), right hand resting on the back of the chair. Extend your right leg behind you, pointing your right toes on the floor. Bend your left knee and hinge forward from your hips, keeping your back flat and abs tight, reaching your left arm towards the floor. Open your left arm out to the side into second position while lifting your right leg up behind your hip. Lower your arm and leg. That's one rep. Repeat 20 times with the left leg, 20 times with the right.