FUNCTIONAL EXERCISE HAS BEEN SHOWN TO INCREASE STRENGTH, BALANCE AND EVEN REDUCE RISK OF INJURY. HERE, ROSS KWONG USES DUMBBELLS FOR WARMING THE LEGS AND LOWER BACK. AIM FOR THREE SETS OF 15.
1. Stand with the feet shoulder-width apart, knees slightly bent. Remember to posture up and keep your back straight.
2. Keeping your chest out and spine long, the focus here is on your lower back and legs in preparation for a fast lift off.
3. Press up from your shoulders.
4. Let it be a quick, fluid movement instead of a shoulder press with the rest of the body hardly moving.