Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
Up Next in WEEK 1 DAY 3: UPPER BODY
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SUPERSET 4x: 10 BICEP CURL + 8 BURPEES
Bicep Curl:
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.Weight Recommendation...
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TRICEP PUSH DOWN (4x12)
Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs*Modification: do tricep extensions with dumbbells
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