GOBLET REVERSE LUNGE (4X8)
WEDNESDAY
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26s
Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
*Modification: drop the weight!
Up Next in WEDNESDAY
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KB SUMO SQUAT TO UPRIGHT ROW (4X10)
Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your elbow open up wide by your ears.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: use dumbbells
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HAMMER CURL PRESS BURPEES (3X10)
Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs*Modification: In the burpees, set the weights down ...
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FINISHER CIRCUIT
Circuit: (50 second work / 25 second rest) 2x
- Squat steps
- Leg lifts
- Plank to lunge twists
- Weighted calf raises
- Around the world raises
