I'm Paj Mohager, and today I'm going to show you how to do a suitcase deadlift into a step-up. Today, we're going to do a suitcase deadlift into a set-up, that is going to create an aerobic and anaerobic exercise. Okay, so anybody who's every picked up a suitcase down the ground has done this exercise. Instead, this time you're doing it on purpose to benefit for your body. The deadlift part is going to focus on your lower back, your core and really strengthening that whole area. Now, it's very important you don't use your knees, so you don't bend your knees like you're doing a squat, because then that takes all the weight off your lower back and puts in on your quads. So, you want to make sure that you keep your legs stiff and pull all that strain your lower back and core. And then as you have the weight in your hand is where you're going to do the step-up. Now, the step-up is going to create that cardiovascular side of it, which is actually going to make you burn more fat for the fuel to help you do the exercise. Okay, so here we go, I'm going to show you how to do this properly. You want to pick up the weight, keep my legs stiff, I'm not bending my knees, stepping all the way up, all the way to my core. Going up, back down, we'll lower the weight again, keeping my legs stiff, not bending the knees. If you feel a lot of stress on your lower back, you can bend your knees slightly to help you with the weight or choose a lighter weight.