Stand with dumbbells in hands by your sides, in front of a box or bench. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.
Then with the dumbbells in hands, step up with one foot, then the other- that is one full rep!
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-35lbs
*Modification- you can do all hammer curl presses, and then all step ups if you prefer to break this exercise into 2!
Up Next in WEEK 3 DAY 1: FULL BODY
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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: 40-70+lb plates on each side of the barbell*Modification: use dumbbells ...
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LAT PULL DOWNS (4x12)
Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!
Weight Recommendations:
*these will vary based on what type of machine you are usingBeginner: 20-30lbs
Intermediate... -
BARBELL RDL (4x10)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the ...
