Movement: Carefully lift a single dumbbell overhead with one arm at full extension. Walk for the prescribed time or distance, bracing through the core, with a neutral spine. This is a great core-stabilization exercise. Make sure you choose a dumbbell that you can control overhead and is not too heavy.
Repetitions: Perform all prescribed reps on one side, then on the other. This counts as one set.
Instructions and effects for the Waiter Walk exercise 
