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+ lb dumbbells
*Modification: you can use a barbell or machine!
Up Next in WEEK 1 DAY 1: FULL BODY
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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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SUPERSET: THRUSTERS + IN-OUT CRUNCHES
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 5-8lbs
Intermediate: 10-15lb dumbbells
Advanced: 20-30lb dumbbells*Modifications: use no weight OR do regular reverse lunges instead!
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