BACK SQUAT (4X10)
WEEK 3 DAY 3 - FULL BODY
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18s
Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in WEEK 3 DAY 3 - FULL BODY
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CHEST PRESS (4X12)
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: 3-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs*Modi...
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REVERSE LUNGE CURLS (3X10)
Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*Modification: split this exercise ...
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HAMMER PRESS X LATERAL LUNGE (3X10)
Start in a wide stance, dumbbells at your shoulders, press straight above your head 2x, then sit into a lateral lunge on both sides, that is one rep!
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*Modification: break up this exercise into 2 separate exerc...
