Start with a single arm curl across your body to the opposite shoulder, then on the opposite side.
Weight Recommendation:
Beginner: 3-7lbs
Intermediate: 10-15lbs
Advanced: 20-50+lbs
Up Next in WEEK 24 DAY 5: FULL BODY
-
SINGLE ARM MODIFIED SNATCH (4x12)
Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs -
REVERSE LUNGE CURLS (4x10)
Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*Modification: split this exercise ...
-
LEG EXTENSIONS TO MODIFIED PUSHUP (3x...
From a kneeling pushup position, extend one leg back as you lower your chest to the floor, then bring the knee back in as you push up.
Zero equipment
