Instructions
Stand with knee slightly bent, feet about Hüftweite apart. The toes are forward gerichtet. Entspanne the shoulders hold the dumbbells on the shoulders or the Körperseiten.Stehe with good posture (abdominal muscles tightened up, chest out, back straight). In a controlled motion going one step forward and lower the body at the same time by typing the knee and hip bend, with the back straight and hold the correct posture is maintained. Keep the knees in line with the toes.

Instructions
Stand with front foot on a stage, knees slightly bent and the feet no more than shoulder width apart. Take the dumbbells in both Hände. Stehe with a good body position (abdominal muscles tightened up, chest out, and back straight).

Instructions
Stand with knees slightly bent, feet more than shoulder width apart. Hold the back straight, and you bow out from the hips slightly forward. Push your shoulder blades together slightly (retreat). Hold the dumbbells in front of the body.

Instructions
Stand with knees slightly bent, feet more than shoulder width apart. Hold the back straight and you bow out from the hips slightly forward. Push your shoulder blades together slightly (shoulders back).

Instructions
Sit with good posture: abdominal muscles tightened up, chest out, back straight. The dumbbells during the exercise should stay above the elbow joints. Shortly before the start of the exercise, press the dumbbells over your head, elbows are flexed and the upper arms vertical.