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 31 DAY 1: FULL BODY
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CROSS BODY BICEP CURL (4x10)
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 -
LATERAL LUNGES (4x10)
Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides
Weight Recommendations
Begin... -
SIDE LYING LEG LIFTS (4x12) PER SIDE
Lie on your side with stacked legs and lift your top leg toward the ceiling while keeping it straight and your hips steady.
Zero equipment
