Start with the dumbbells held wide at your sides, palms facing forward, and curl up toward your shoulders — squeezing your biceps at the top. Slowly lower back down to the wide position. Then bring your elbows in close to your body for a regular bicep curl, rotating your palms to face forward as you lift. Squeeze at the top and slowly return to starting position. That's one rep.
*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
Up Next in WEEK 7 DAY 4: FULL BODY
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10 REVERSE LUNGES (PER SIDE)
Start standing with weights in hand, step back into a reverse lunge. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*You should always seek clearance from a licensed healthcare provider before beginning a new exercise program.
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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 HIP THRUSTS
Use dumbbells. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.
Weight Recommendations:
Beginner: 5-10lb dumbbell
Intermediate: 15-35lb dumbbell
Advanced: 45-90+ dumbbell*Modification: You ...
