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
Up Next in WEEK 4 DAY 5: FULL BODY
-
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...
-
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-... -
SUPERSET 4X: 2 TRICEP EXTENSIONS TO S...
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
