For your step up and single arm thrust place your aerobic step in front of you and grab a dumbbell in your right hand. Step up with your right foot on the aerobic step; with your left leg in the air and knee pushing upwards towards your chest; simultaneously lift your right arm up straight so that the weight can give resistance, your left arm will be acting as a balancing tool; and your step up and single arm thrust is done. Repeat the same procedure with the other arm and foot.
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