How it works:
Complete all exercises in order before starting your next round. Rest as needed. Aim for 4 rounds — but always listen to your body.
Up Next in WEEK 9 DAY 4: FULL BODY
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12 SINGLE ARM BENT OVER ROWS (PER SIDE)
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-10lbs
Intermedi... -
10 BULGARIAN SPLIT SQUATS (PER SIDE)
Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight on...
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12 HIP THRUST WITH PULSE
Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips.Sit with your upper back resting against a bench, feet flat on the floor hip width apart and a weight resting across your hips. Drive through your heels to lift your hips...
