Live stream preview

Watch this video and more on FORM

Watch this video and more on FORM

Start your free trial

Already subscribed? Sign in

STRONG & SWEATY PROGRAM

SUPERSET: FORWARD LUNGE + KB SWINGS

47s

Up Next in WEEK 1 DAY 5: FULL BODY

  • SEATED ROW (4x12)

    Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

    Weight Recommendations:

    Beginner: 10-15lbs plates on each side
    
Intermediate: 20...

  • SEATED 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.

    Modification: you can do regular standing squats with any type of weight

  • 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.

    Weight Recommendations:

    Beginner: 5-10lbs
    
Intermediate: 12-20lbs
    
Advanced: 25-50+ lbs

    *Modification: You can als...

2 Comments