Start standing with dumbbells at shoulder height, palms facing forward. Press one dumbbell up overhead, fully extending the arm, then lower it back down to shoulder height. Repeat on the other side for your single press before pressing both dumbbells up overhead at the same time for your double press. Keep your core engaged, avoid arching your lower back, and control the movement on the way down. That's one rep.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+ lbs
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 8 DAY 3: UPPER BODY
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12 CROSS BODY CURLS (PER SIDE)
Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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12 TRICEP EXTENSIONS
Stand tall and hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, engaging your triceps throughout.
Wei...
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10 INCHWORMS
From standing, hinge at the hips and walk your hands forward into a high plank position. Pause. Then, walk your hands back toward your feet and return to standing. Repeat.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
