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
Intermediate: 12-35lbs
Advanced: 40-65+ lbs
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 7 DAY 3: UPPER BODY
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12 CHEST PRESS
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*Modi...
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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...
