Take a step forwards, supporting your body weight with your front leg. Push up with your back leg and tip forwards from your hips, allowing the weights to come down.

Hold the dumbbells with your palms facing forwards and your hands directly above your elbows at around ear-level.

Stand in a neutral position, take a step forwards, decelerating the weight and lunging down.

Tip forwards at the hips, stick your bum out and let the dumbbells hang down beneath your shoulders.

Get into a neutral stance, hold the dumbbell lightly between the two hands and rotate to one side keeping the chest lifted.

Hold the dumb-bells out by your side with your arms outstretched. Stick your bum out and brace your abs, gently activating the movement from the knees.

Get into a squat with a dumbbell in your hand. Explode up through your legs, raise the dumbbell above your head, then drop down beneath it before squatting up to a standing position.

Hold a dumbbell in each hand with your arms outstretched and shoulders back. Take a deep breath in, brace your abs and curl the dumbbells.