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 7 DAY 1: FULL BODY
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12 THRUSTERS
Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+... -
12 RDLs
Start standing with dumbbells in each hand and feet shoulder width apart, engage your core, hinge your hips back & glide the dumbbells down to about middle-of-shin height, keeping your spine neutral. As you stand back up, squeeze your glutes and hamstrings.
Weight Recommendations:
Beginner: 5-1...
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12 LATERAL RAISES
Raise your arms up and to the side until you reach about shoulder height, keeping the slighted bend in your elbows & core engaged the whole time
Weight Recommendation:
Beginner: 3-7lbs Intermediate: 10-15lbs
Advanced: 20-50+lbs*You should always seek clearance from a licensed healthcare provi...
