Movement: Dumbbell Step-Up — Functional, Balanced Strength
Great for balance, leg strength and real-life movement.
Technique: – Low step for beginners – Drive through lead leg – Control descent Nutrition: Protein Intake General health: 1.0–1.2 g/kg Fat loss/older adults: 1.2–1.6 g/kg Muscle gain: 1.6–2.2 g/kg Gear Talk: Heart-Rate Monitors Useful but optional. Recovery: Sleep Toolkit Cool room, routine, no screens, reduce alcohol.