Stand a little wider than shoulder-width stance with a dumbbell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.
Weight Recommendations:
Beginner: 10-20lbs
Intermediate: 25-45lbs
Advanced: 50-75+lbs
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 9 DAY 1: FULL BODY
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10 BENCH STEP UPS (PER SIDE)
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65... -
12 CHEST FLY
Lie on a bench (or the floor) with a dumbbell in each hand, arms extended above your chest, palms facing each other. With a slight bend in your elbows, slowly open your arms wide until the weights are level with your chest, then bring them back together over your chest.
Weight Recommendations:
B... -
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...
