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.
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-35lb
Advanced: 45-60+lb
Up Next in WEEK 4 DAY 5: FULL BODY
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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-... -
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
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