SINGLE ARM BENT OVER ROWS (4x10)
WEEK 1 DAY 1: FULL BODY
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29s
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
Intermediate: 12-20lbs
Advanced: 15-45+ lbs
Up Next in WEEK 1 DAY 1: FULL BODY
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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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FINISHER CIRCUIT
If you wish to do it on your own, here are the exercises:
Finisher Circuit:
(45 seconds work / 15 second rest) 2 rounds-Overhead Situps
-Glute Bridges with a Pulse
-Elbow Plank
