Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-35lbs
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 8 DAY 1: FULL BODY
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12 SUMO SQUATS WITH PULSE
Stand with feet wide and toes turned out, then lower into a sumo squat. Stay low and pulse up and down a few inches, keeping your chest lifted and knees tracking over toes.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs*You should always seek clearance f...
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45 SEC SIDE PLANK (PER SIDE)
Start by lying on your side with your elbow directly beneath your shoulder and your feet stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your feet. Engage your core and squeeze your glutes to hold the position, keeping your hips lifted and y...
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10 HEEL DROPS (PER SIDE)
Lie on your back with your legs in tabletop position, knees stacked directly over your hips at a 90 degree angle. Keeping your lower back pressed firmly into the mat, slowly lower one heel down to tap the floor, then drive it back up to tabletop before switching sides.
No Equipment
*You should...
