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
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
Up Next in Day 19: Full Body Gym with Brynley
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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 ...
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WEIGHTED FIRE HYDRANTS (3x12) PER SIDE
Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.
Weight Recommendations:
Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs*Modificatio...
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