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: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 25-45+lb dumbbells
*Modification: you can use a barbell or machine!
Up Next in WEEK 3 DAY 1: FULL BODY
-
LATERAL RAISES (4x10)
Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time
Weight Recommendations:
Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs -
SUPERSET: 10 KB SWINGS +10 KB SQUAT T...
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
*Modification: you can go bodyweight on the lunges, and use dumbbells instead of kettlebell if needed!
-
SUPERSET: 60 SEC. ROWER + 10 2X EXTEN...
Use the rower erg for 60 seconds, followed by 2 tricep extensions and 10 sit ups. Repeat 3x.
1 Comment