Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Select appropriately heavy dumbbells or kettlebells. Stand with feet shoulder-width apart, weights at sides. Engage your core, maintain a straight posture. Hinge at hips and knees to lift weights, keeping your back straight. Walk forward at a steady pace, upright posture, shoulders back. Control the weights throughout the walk. Lower weights carefully by bending knees and hips.
Choose a challenging but manageable weight. Relax shoulders, avoid shrugging. Maintain a steady pace for control. Breathe steadily: exhale on forward step, inhale on stabilization. For limited space, march in place. Engage core to protect your lower back.
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