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30 DAYS OF FORM

SIDE PLANK PRESSES (2x10) PER SIDE

12s

Start in a side plank with your supporting forearm on the mat and hips lifted. Hold a dumbbell in your top hand, keeping your arm stacked over your shoulder. From here, press the weight straight up toward the ceiling, then slowly lower back down with control.

Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb

Advanced: 35-45lb

Up Next in Day 24: Upper Body Gym with Brynley

  • WEIGHTED BIRD DOGS (2x10) PER SIDE
    00:24
    WEIGHTED BIRD DOGS (2x10) PER SIDE

    WEIGHTED BIRD DOGS (2x10) PER SIDE

    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

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