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
Up Next in WEEK 33 DAY 1: FULL BODY
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AROUND THE WORLD RAISE (4x10)
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 -
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... -
BENT OVER TRICEP KICKBACK (4x12)
Stand with your feet hip-width apart, holding a dumbbell in each hand. Hinge forward at the hips with a flat back, keeping your core engaged and elbows tucked close to your sides. Start with your arms bent at 90 degrees, then extend the dumbbells straight back, squeezing your triceps at the top. ...
