SEATED ROW (4X12)
WEEK 3 DAY 6 - FULL BODY
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26s
Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90+ lbs
*Modification: you can use a seated row machine or do bent over dumbbell rows
Up Next in WEEK 3 DAY 6 - FULL BODY
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SUMO RDL (4X12)
Start in a wide stance with toes pointed slightly diagonal. Hold a kettlebell, engage your core, hinge your hips back and lower the weight toward the middle of your shins, keep your back flat & weight in your glutes/hamstrings as you stand back up.
Weight Recommendations:
Beginner: 5-10lbs
Inte... -
STEP UPS (3X10)
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight-7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+... -
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: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs*Modification: split this exercise into 2 s...
