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30 DAYS OF FORM

HAMMER CURL PRESS BURPEES (3x10)

19s

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 first, then burpee with your hands on the floor if it in hurting your hands! OR don't do the burpees at all

Up Next in Day 19: Full Body Gym with Brynley

  • WEIGHTED FIRE HYDRANTS (3x12) PER SIDE
    00:28
    WEIGHTED FIRE HYDRANTS (3x12) PER SIDE

    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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