Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 4 DAY 1: FULL BODY
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CROSS BODY CURLS (4X10) PER SIDE
Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs -
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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SUPER SET: 3X 10 PUSHUPS + 10 OVERHEA...
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
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