Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs
*Modification: In the burpees, set the weights down first, then burpee with your hands on the floor if it in hurting your hands! OR don't do the burpees at all
Up Next in WEEK 1 DAY 5: FULL BODY
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REVERSE LUNGE CURLS (4x8) PER SIDE
Stand with dumbbells at your sides. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. As you lunge, curl the dumbbells up toward your shoulders. Lower the weights as you return to standing, then alternate legs.
Weight Recommendations
Beginner: 5-10lb
Int... -
AROUND THE WORLD SHOULDER PRESS (4x10)
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 posit...
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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...
