(A) Start standing with your feet slightly apart and your back straight. Keep your head up.

(B) Lunge forward on your right foot keeping the same knee behind your toe. Keep your weight on your forward foot.
You can increase and decrease the intensity of the workout by dropping lower into the lunge or doing just a little lunge.

(C) Step back with your right foot into the starting position.

(D) With the right foot now step backward but keep your weight on the forward leg.