Live stream preview

Watch this video and more on FORM

Watch this video and more on FORM

Start your free trial

Already subscribed? Sign in

THRUSTERS (4X10)

WEEK 4 DAY 3 • 21s

Up Next in WEEK 4 DAY 3

  • 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!

  • 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

  • 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 ...