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SPRING GYM PROGRAM

BARBELL REVERSE LUNGES (4x10)

24s

Up Next in WEEK 3 DAY 1: FULL BODY

  • CHEST PRESS (4x10)

    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
    Advance...

  • LATERAL RAISES (4x10)

    Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time

    Weight Recommendations:

    Beginner: 3-10lbs
    Intermediate: 12-25lbs
    Advanced: 30-65+ lbs

  • SQUAT/LEG PRESS (4x12)

    Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

    Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine
    
Intermediate: 25...

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