Stand upright holding dumbbells by your sides with your arms straight. Take a step backward, dropping your back knee
to the floor and leaning your torso slightly forward with your weight on your
front leg. Then push off your front foot to return to
the start position.
Start by standing upright with your feet hip-width apart. Step behind and across into a curtsey lowering your body down towards the
ground. Push off the front foot back to the start position and then kick the leg straight out to the side. Complete all reps on one side first.