Stepback Arm Circles

1. Stand with your feet shoulder-width apart, arms extended straight out to the sides, parallel to the ground.

2. Begin by performing small circles with your arms, keeping them straight. Circle for 5 seconds and then reverse the direction for another 5 seconds.

3. As you're circling your arms, step one foot back and lower into a reverse lunge. The back knee should almost touch the ground, forming 90-degree angles with both knees.

4. Step back up to the starting position and repeat the arm circles for the duration of the stepback.

5. Alternate legs with each lunge, and continue the arm circles for the entire set.

6. Maintain a straight posture, engage your core, and ensure your front knee does not go beyond your toes during the lunges.

7. After completing the desired number of repetitions on one side, switch to the other side and repeat the exercise.

8. Remember to maintain steady breathing throughout the exercise.

Note: To increase the difficulty as you advance, you can increase the size of the arm circles or add hand weights. It's important to focus on form and coordination, especially as the movement becomes more complex with added weight or faster arm circles.

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