Stomach position, grasp a dumbbell with both hands (back of each hand pointing to the respective side), these are placed on the floor at chest height, the arms are bent accordingly. From this position, stretch your arms to push your upper body away from the floor, your knees are also no longer in contact with the floor and your slightly bent legs are only supported on the tips of your feet. With a small jump forwards, bring your legs approximately shoulder-width apart towards the dumbbells (place your feet slightly inwards behind the dumbbells on each side). The upper body is tilted forwards as the outstretched arms are still holding the weights on the floor (back as straight as possible). Now straighten your legs, push your hips forwards and raise your upper body to a standing position. The arms remain stretched and point sideways along the body towards the floor in the end position so that the weights are approximately at hip height. Then lower your upper body back down to place the weights on the floor again with your arms straight (with the tips of your feet slightly offset outwards). Support your upper body with your arms (hands gripping the dumbbells) to perform a two-legged jump backwards so that you reach the push-up position. Lower your upper body back to the starting position in the prone position (bend your arms, hold the weights next to your chest, knees on the floor, straight legs resting on the tips of your feet).
Lighten:
Less/no weight.
Harden:
Execute a push-up instead of lowering your body to the prone position; more weight.
