Start in a bear hold with your knees hovering 1–2 inches off the floor. Keeping your hips as still as possible, lift one hand to tap the opposite shoulder, then switch sides while staying strong through your core and shoulders.
Up Next in WEEK 26 DAY 4: UPPER BODY
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INCLINED CHEST PRESS (4x12)
Lie back on an incline bench with dumbbells at chest level. Press the weights up until arms are straight, then lower slowly back down with control.
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced: 25-45+lb dumbbells*Modification: you can use a bar...
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SINGLE TO DOUBLE SHOULDER PRESS ( 4x10)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!
Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells
Advanced: 20-35+lb du...
