Up Next in WEEK 1 DAY 3: UPPER BODY

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  00:22

  SINGLE ARM BENT OVER ROWS (4x10)

  SINGLE ARM BENT OVER ROWS (4x10)

  Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

  Weight Recommendations:

  Beginner: 5-10lbs
  Intermedi...

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  00:19

  CHEST PRESS (4x12)

  CHEST PRESS (4x12)

  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: 5-10lbs
  Intermediate: 12-25lbs
  Advanced: 30-60+ lbs

  *Modi...

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  00:16

  SHOULDER PRESS (4X12)

  SHOULDER PRESS (4X12)

  Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

  Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells 
Advanced: 20-35+lb dumbbells

  *Modification: You can also...