Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 5-10lb lbs
Intermediate: 15-35 lbs
Advanced: 40-60 lbs
*Modifications: if you don't have a kettlebell you can use 2 dumbbells instead!
Up Next in WEEK 1 DAY 5: FULL BODY
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SUPERSET: FORWARD LUNGE + KB SWINGS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
*Modification: you can go bodyweight on the lunges, and use dumbbells instead of kettlebell if needed!
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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
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