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
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 1 DAY 5: FULL BODY
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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...
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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...
