Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-60+lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in WEEK 2 DAY 2: LOWER BODY
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SQUAT WALK TO CALF RAISE (3x10) PER S...
Sink into a low squat and take a big to the side, keeping your chest lifted and core engaged. While in your low squat, rise up onto your toes for a calf raise, squeezing through your calves before lowering back down and repeating.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
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LATERAL LUNGES (4x10)
Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides
Weight Recommendations
Begin... -
SINGLE LEG RDL TO REVERSE LUNGE (4x10...
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Then step back in to a reverse lunge with the right leg. Repeat this f...
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