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+ lbs
Modification: do this with dumbbells or no weight at all
Up Next in WEEK 28 DAY 1: FULL BODY
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AROUND THE WORLD RAISE (3x12)
Hold dumbbells at your sides with palms facing forward, then swing them out and up in a massive circle until they meet above your head.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45+lbs -
WEIGHTED FIRE HYDRANT (4x10)
Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.
Weight Recommendations:
Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs*Modificatio...
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WEIGHTED BIRD DOG (3x10)
Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.
Weight Recommendations:
Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
