HAMMER PRESS X LATERAL LUNGE (3X10)
WEEK 3 DAY 3 - FULL BODY
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23s
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 exercises !
Up Next in WEEK 3 DAY 3 - FULL BODY
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KB SUMO SQUAT TO UPRIGHT ROW (3X12)
Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards you chin, let you elbow open up wide by your ears.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: use dumbbells
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ROWER (3 x 60 SEC.)
The point of this one is to really get that heart rate elevated in the middle of your workout, so if you don't have this piece of equipment you can get creative with any type of cardio!
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FINISHER CIRCUIT
Circuit: (50 second work / 20 second rest) 2x
- Wide to Regular bicep curl
-Squat jump w/ pulse
- Jack knives
- Plank knee drive front to side
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