Sit tall on a bench with a dumbbell in each hand, arms down at your sides and palms facing forward. With a wide, controlled arc, sweep the dumbbells out and up in a circular motion until they meet overhead. From there, lower them back down in the same circular path to return to the starting position.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 1 DAY 5: FULL BODY
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SUMO SQUATS (4x12)
Start with a heavy dumbbell in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the movement & d...
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KNEE CRUNCH TO LATERAL LUNGE (4x8) PE...
Stand tall with feet hip-width apart. Drive one knee up toward your chest for a crunch, then step that same leg out to the side into a lateral lunge—bending the stepping knee while keeping the other leg straight. Push back to center and repeat on the same side before switching.
Weight Recommenda...
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SUPERSET: 3X 10 JACK KNIVES (PER SIDE...
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
