Engage your core, sit back into a chair, push through your heels to stand back up!
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 15-35lb plates on each side of the barbell
Advanced: 45-60+lb plates on each side of the barbell
*Modification: use dumbbells or a KB
Up Next in WEEK 3 DAY 5: FULL BODY
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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... -
OVERHEAD REVERSE LUNGES (4x8) PER SIDE
Start by holding a single weight overhead with arms fully extended and core engaged. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. Keep the weight stable overhead as you drive through the front heel to return to standing. Alternate legs each rep.
Weigh...
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SIDE PLANK PRESSES (3x10) PER SIDE
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-...
