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With a dumbbell in each hand, bend your elbows to lower the weights to chest height, palms facing forward. With one dumbbell in each hand, lie on the floor or sit with a Swiss ball directly behind your lower back and lean backward. Take two full steps in each direction to complete one rep. Bring your right fist back to starting position and perform the same movement with your left. Start with your palms on the floor underneath your shoulders and your toes planted into the ground, shoulder-width apart. Drop your knees to the floor if you need to.

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Place your right hand back down.

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Drop your knees to the floor if you need to. Bend your elbows to lower your torso a few inches from the ground, pause, and then press back up to the starting position. Repeat the movement with your left hand.

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