Stand with your torso upright holding two dumbbells in your hands by your sides.
Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Make sure that you keep your front shin perpendicular to the ground.
Using mainly the heel of your foot, push up and go back to the standing position.
Step forward with your left leg.
Push up and go the standing position. Repeat the exercise according to the training plan alternating legs.