Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell
Advanced: 25-35+lb plates on each side of the barbell
*Modification: use dumbbells instead
Up Next in FULL BODY
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ROWER ERG (3x 60 SEC.)
The point of this one is to really get that heart rate elevated in the middle of your workout, so if you don't have this piece of equipment you can get creative with any type of cardio!
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SINGLE ARM BICEP CURLS (4x10)
Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner:...
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SUPERSET 4x: 10 THRUSTERS + 10 PLANK ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Equipment: 5-15lb dumbbell
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