CHEST PRESS (4x12)
FULL BODY
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17s
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: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 25-45+lb dumbbells
*Modification: you can use a barbell or machine!
Up Next in FULL BODY
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BULGARIAN SPLIT SQUAT (4x10) PER SIDE
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
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PLANK (2x 60SEC.)
PLANK FINISHER: 1 round / 60 sec. each
-Front Plank
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SUPERSET 4x: 10 THRUSTERS + 10 PLANK ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Equipment: 5-15lb dumbbell
