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: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-60+ lbs
*Modification: you can use a barbell or machine!
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 9 DAY 3: UPPER BODY
-
12 SKULL CRUSHERS
Lay flat on a bench with either a set of dumbbells in each hand OR 1 dumbbell held horizontally. Extend arms above head/chest & slowly bend the elbows, lowering the dumbbells towards the top of your head & slightly behind your head & then reverse the movement back to starting position. Keep the e...
-
12 BENT OVER REVERSE FLY
Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 1... -
10 SLOW MOUNTAIN CLIMBERS (PER SIDE)
Place your hands on a bench shoulder width apart, arms fully extended and body in a straight line from head to toe. Slowly drive one knee in toward your chest, pause for a moment, then return to starting position before switching sides. Keep your hips level, your core tight, and your movements co...
