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 22 DAY 1: FULL BODY
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WEIGHTED BIRD DOG (3x12)
Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs -
SIDE LYING LEG LIFTS (3x12) PER SIDE
Lie on your side with stacked legs and lift your top leg toward the ceiling while keeping it straight and your hips steady.
Zero equipment
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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
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