Hold a dumbbell in each hand at your sides, standing tall with feet hip-width apart. Step forward and lower until both knees are bent about 90 degrees, then drive through your front heel to bring your back foot forward into the next step! Keep your core engaged, chest up, and your front knee tracking over your toes throughout the movement.
Weight Recommendation:
Beginner: 10-15lbs each
Intermediate: 20-35lbs each
Advanced: 40-60+lbs each
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BARBELL RDL (4x8)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the b... -
SHOULDER PRESS (3x10)
Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Weight Recommendation:
Beginner: 5-7lb
Intermediate: 10-15lb
Advanced: 20-35+lb -
CHEST PRESS (3x10)
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced:...
