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 17 DAY 5: FULL BODY
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BARBELL SUMO SQUAT (4x12)
Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates... -
LEG EXTENSIONS TO MODIFIED PUSHUP (3x...
From a kneeling pushup position, extend one leg back as you lower your chest to the floor, then bring the knee back in as you push up.
Zero equipment
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SINGLE ARM MODIFIED SNATCH (4x12)
Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
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