Instructions
Stand with one leg forward, with the front knee over the ankle, knees slightly bent and feet apart around Hüftweite. Relax your shoulders and hold the dumbbells on the shoulders or at the rear Körperseiten. Halte high heels and toes after a forward.

Instructions
Stand with knee slightly bent, feet about shoulder width apart. The toes should be forward or slightly to the outside show. Relax your shoulders; hold the dumbbells on the shoulders or the Seite. Stehe with a good body position (abdominal muscles tightened up, chest out, and back straight).

Instructions
Sit with good posture (abdominal muscles tightened up, chest out, back straight), with feet in a comfortable position. Keep the arms sideways; hold the dumbbells (palms facing forward).

Instructions
Hold the dumbbells at the side of the body; stand with good posture (abdominal muscles tightened up, chest out, back straight). Keep the arms straight and elbows locked.