Stand tall holding a dumbbell in each hand at your sides. With straight arms, lift the dumbbells in front of you to shoulder height for a front raise, then lower them back down. Keeping the dumbbells at your sides, drop into a squat—chest tall, core engaged—then drive through your heels to return to standing.
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 2 DAY 5: FULL BODY
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INCHWORM WALKOUT DUMBBELL REACH BACK ...
From standing, hinge at your hips and walk your hands forward into a high plank. With a dumbbell placed behind your hands, reach one arm back under your body to drag the dumbbell slightly forward. Return to plank, then repeat with the other arm. Walk your hands back to standing and repeat the seq...
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BULGARIAN SPILT SQUATS (4x10) PER SIDE
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
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INCLINED RATIO 4:1 PUSHUPS (3x12)
Place your hands on an elevated surface like a bench or step, body in a straight line from head to heels. Slowly lower down for a count of four, keeping elbows close to your body, then press back up in one strong movement.
