• Sit on a flat bench and place your toes on a small board or block that should be on the floor about one foot in front of you.
• Have a dumbbell placed on your lap a few inches above your knees.
• Hold the dumbbell in place and then, while breathing out, squeeze your calves as you raise your feet so that your toes are on the board and your heels are high off the ground.
• Pause momentarily and then breathe in as you slowly lower your heels back to the ground.
Level : Beginner
Equipment Required : Dumbbell, Bench