REVERSE LUNGE CURLS (3X10)
WEEK 3 DAY 3 - FULL BODY
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21s
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 into 2 separate exercises: reverse lunges + bicep curls, do them separately!
Up Next in WEEK 3 DAY 3 - FULL BODY
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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...
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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!
