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 WEEK 3 DAY 1: FULL BODY
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DUMBBELL SWINGS (4x12)
Stand a little wider than shoulder-width stance with a dumbbell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.
Weight Recommenda...
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L RAISES (4x10) PER SIDE
Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs -
SUPERSET: 3X 10 TWISTING SITUPS + 10 ...
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
