Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
*Modification: you can use a barbell or machine!
Up Next in WEEK 2 DAY 3 - FULL BODY
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SINGLE LEG RDL (4X12)
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. Make sure to keep a neutral spine.
Weight Recommendations:
Beginner:...
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FINISHER CIRCUIT
Circuit: (50 seconds work / 20 second rest) 2x
- Bicep cross body curls
- Single leg to double in-out crunches
- Thruster
- Flat situps
- DB glute bridge -
SHOULDER PRESS (4X12)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs*Modification: You can also ...
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