Start standing tall, cor engaged. Lift the dumbbells up into an ”L”shape: 1 arm in a front raise while the other arm goes into a lateral raise, then return to the starting position, and repeat on the opposite side- that is 1 rep. Make sure not to swing the weights, but actually lift!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45+lbs
Up Next in WEEK 9 DAY 2: UPPER BODY
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CABLE STRAIGHT ARM PULL DOWN (4x12)
Stand facing the cable machine and, keeping your arms locked straight, pull the bar from shoulder height down to your thighs using your back muscles.
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: Upright row with dumbbells
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CABLE UPRIGHT ROW (4x12)
Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: Upright row with dumbbells
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SIDE PLANK KNEE CRUNCHES (3x10)
Set up in a side plank (on forearm or hand), then bring your top knee in toward your chest. Extend it back out and repeat, keeping your hips lifted the whole time.
Zero equipment
