Holding dumbbells at your shoulders, lower into a squat, then drive through your legs to stand tall and press the weights overhead. Return the dumbbells to your shoulders and repeat
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-35lb
Advanced: 45-60+lb
Up Next in WEEK 1 DAY 1: FULL BODY
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OVERHEAD REVERSE LUNGES (4x8) PER SIDE
Start by holding a single weight overhead with arms fully extended and core engaged. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. Keep the weight stable overhead as you drive through the front heel to return to standing. Alternate legs each rep.
Weigh...
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INCHWORM CRAWL TO 2X ROW (4x8)
From standing, hinge at the hips and walk your hands forward into a high plank position. Once in plank, perform two dumbbell rows on each side—pulling the weight toward your ribcage while keeping hips stable. After completing the rows, walk your hands back toward your feet and return to standing....
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SUPERSET: 3X 10 TWISTING SITUPS + 10 ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
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