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.
*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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12 DUMBBELL SWINGS
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 Recommenda...
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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...
