Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift yourself up.
Weight Recommendations:
Beginner: Do these without any weight - 5lbs
Intermediate: 10-20lb plate or dumbbell
Advanced: 25-40lb plate or dumbbell
*Modification: do this without any weight, or do superman on the floor!
Up Next in WEEK 2 DAY 1: FULL BODY
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SUPERSET: REV. LUNGE CURLS + BURPEES
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: Try bodyweight - 5lb dumbbells
Intermediate: 10-125lb dumbbells
Advanced: 20-30lb dumbbells -
SUPERSET: SUITCASE SQUAT x LATERAL RA...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 3-7lbs dumbbells for upper body, 7-12lbs for the RDLs
Intermediate: 10-15lb dumbbells for upper body, 15-30 for the RDLs
Advanced: 15-30lb dumbbel... -
CARDIO FINISHER ROWER (6 min.)
Grab the bar by slightly leaning your body forward, keeping your back straight & core engaged. First, push through your heels to extend your legs, and pull the handlebar toward your chest as you lean back.
As you return to start, let your arms return first, then bend your knees. Keep steady pace...
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