Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift yourself up.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 15-30lbs
Advanced: 35-50+ lbs
*Modification: do this without any weight
Up Next in WEEK 1 DAY 6 - FULL BODY
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BICEP CURL X HAMMER CURL PRESS (4x8)
Start with a single arm bicep curl on both sides, then hammer curl press the dumbbells. That is one full rep!
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-50+ lbs -
W1/D6: WARMUP
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ROWER (2 X 3 MIN. )
The point of this one is to really get that heart rate elevated in the middle of your workout, so if you don't have this piece of equipment you can get creative with any type of cardio!
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