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: Start by standing with your feet about hip-width apart, with a dumbbell in your hands. Your feet should be slightly pointed outward, and your shoulders should be down and relaxed.
: Place a step or box beside you, and step up onto it with one foot. Your other foot should remain on the ground.
: Push off your grounded foot, raising your body up onto the step.
: Step back down with the same foot, returning to the starting position.

Masculino