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
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 2 DAY 2: LOWER BODY
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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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DUMBBELL GLUTE BRIDGE (4x12)
Lie on your back with knees bent and feet flat on the floor, holding a dumbbell across your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advance... -
B STANCE GLUTE BRIDGE (4x10) PER SIDE
Lie on your back with knees bent, feet flat on the floor, and one foot slightly forward in a “B-stance.” Press through the heel of your back foot to lift your hips toward the ceiling, squeezing your glutes at the top. Lower with control and repeat before switching sides.
Weight Recommendations
B...
