Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates on each side of the barbell
*Modification: use no weight on the bar, or do these with dumbbells
Up Next in WEEK 1 DAY 3 - FULL BODY
-
BENCH STEP UPS (4X10)
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 5lb dumbbells
Intermediate: 10-20lbs
Advanc... -
FINISHER CIRCUIT
Circuit:
(50 seconds work / 20 seconds rest ) 2 rounds-Knee crunch to lateral lunge
-Plank rotations
-Plank to squat hold
-In out crunches
-KB swing -
SUPERSET: ARNOLD PRESS + PUSHUP MOUNT...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-50+ lbs
2 Comments