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: 5-8lbs
Intermediate: 10-20lb dumbbells
Advanced: 25-60+ lb dumbbells
*Modification: you can use a barbell or machine!
Up Next in WEEK 1 DAY 1: FULL BODY
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SUPERSET: THRUSTERS + IN-OUT CRUNCHES
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 5-8lbs
Intermediate: 10-15lb dumbbells
Advanced: 20-30lb dumbbells*Modifications: use no weight OR do regular reverse lunges instead!
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BARBELL BACK SQUATS (4x12)
Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 40-55+lb plates on each side of the barbell*Modification: use dumbbells o...
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