Unstable overhead lunges
So why would you want to do unstable overhead lunges vs normal lunges. In two words.... core and balance. You will engage your core incredibly with this movement due to the motion of the bands as you move. Make sure you have elastic bands that can handle holding kettlebells or plates before you get going on this one. Once you have sufficient bands, add the weight to a light bar or PVC pipe. You will need to keep the shoulders and arms fully extended as you perform the lunge. Keep the abs tight and the torso upright. You won't have to do many of these before the shoulders and core will be burning. This will also be a HUGE test on your overall balance so be careful! Hope you can integrate this soon!