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
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 35 DAY 1: FULL BODY
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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
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CAT COW CONTROLLED BREATHING (2x60 SEC)
Start on all fours with your wrists under shoulders and knees under hips. Inhale deeply as you drop your belly, lift your chest, and gently tilt your tailbone up into Cow. Exhale slowly as you round your spine, tuck your chin, and draw your belly in for Cat. Move with control, syncing each breath...
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BARBELL RDL (4x8)
Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.
Weight Recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 5-20lb plates on each side of the b...
