Take a step forward, supporting your body weight with the front leg. Push up with the back leg and tip forward from the 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 forward, decelerating the weight and lunging down.

Tip forward 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.

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