THRUSTERS (4X10)
WEEK 4 DAY 3 - FULL BODY
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21s
Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
Modification: do this with dumbbells or no weight at all
Up Next in WEEK 4 DAY 3 - FULL BODY
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GOBLET REVERSE LUNGE (4X8)
Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: drop the weight!
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KB SUMO SQUAT TO UPRIGHT ROW (4X10)
Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your 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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HAMMER CURL PRESS BURPEES (3X10)
Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs*Modification: In the burpees, set the weights down ...
