How do I perform a front lunge, balance to overhead press with 1 arm?

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Stand with your feet pointed straight ahead and placed shoulder-width apart. Hold a dumbbell in your hand, allowing it to hang at your side. Lunge forward, landing on the heel of the front foot.  Stabilize with your front foot straight and flat, bend your knee 90-degrees and keep it directly over your second and third toes. The knee of the back leg should be bent 90-degrees as well with the heel of the back foot lifted off the ground. Push off the heel of the front foot into a balanced standing position on one leg. Next, press the dumbbell overhead, fully extending your arm.  Return the dumbbell to your chest and repeat the exercise with the opposite arm.


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