WEEK 2 DAY 5: FULL BODY

WEEK 2 DAY 5: FULL BODY

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WEEK 2 DAY 5: FULL BODY
  • SUMO SQUAT (4x10)

    Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.

    Beginner: Try just the bar first or dumbbells
    
Intermediate: 15-35lb plates...

  • SINGLE LEG RDL (4x10)

    Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

    Weight Recommendations:

    Beginner...

  • SINGLE x DOUBLE SHOULDER PRESS (4x10)

    Start seated, with dumbbells in hands, arms bent at a 90 degree angle. Engage your core & perform a single arm shoulder press on each side, then a regular shoulder press with both arms at the same time, that is 1 full rep!

    Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells 
Advanced: 20-3...

  • SINGLE x REGULAR CHEST PRESS (4x8)

    Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Start with the dumbbells raised above your chest/face & lower one arm at a time into a single chest press, then press both at the same time. That equals 1 full rep!

    Weight Recommendations:

    Beginner: 5-...

  • SUPERSET: CURTSY LUNGE x SQUAT STEP JUMPS

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

  • SUPERSET: KB SWINGS x SIDE PLANK PRESSES

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!