Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
Up Next in WEEK 15 DAY 1: FULL BODY
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BARBELL PUSH PRESS (4x10)
Hold a barbell at your shoulders, dip slightly at the knees, then drive up and press the bar overhead. Lock out at the top, then lower back to shoulders with control.
Weight recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell
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BARBELL SUMO SQUAT (4x12)
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates... -
KNEE PLANK SHOULDER TAPS (3x10) PER SIDE
Start in a plank on your knees with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.
Zero equipment
