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BARBELL BACK SQUATS (4x12)

WEEK 1 DAY 1: FULL BODY • 27s

Up Next in WEEK 1 DAY 1: FULL BODY

  • CHEST PRESS (4x12)

    Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

    Weight Recommendations:
    Beginner: 5-8lbs
    
Intermediate: 10-20lb dumbbells
    
Advanced: 25-60+ ...

  • SINGLE ARM BENT OVER ROWS (4x10)

    Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

    Weight Recommendations:

    Beginner: 5-10lbs
    
Interme...

  • SUPERSET: SUMO SQUAT ROW + INCHWORM M...

    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!

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