Stand tall holding a dumbbell in each hand at your sides. With straight arms, lift the dumbbells in front of you to shoulder height for a front raise, then lower them back down.
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 16 DAY 4: UPPER BODY
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BENT OVER SINGLE ARM ROWS (4x12)
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-10lbs
Intermedi... -
CROSS BODY BICEP CURL (4x12)
Start with a single arm curl across your body to the opposite shoulder, then on the opposite side. That is 1 rep.
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs -
KNEE PLANK SHOULDER TAPS (3x10) PER SIDE
Start in a plank on your knees with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.
Zero equipment
