Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.
Weight Recommendations:
Beginner: 10-15lbs plates on each side
Intermediate: 20-35 plates on each side
Advanced: 40-60+ plates on each side
*Modification: you can use a seated row machine or do bent over dumbbell rows
Up Next in WEEK 9 DAY 4: FULL BODY
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GOBLET SQUAT (4x12)
Start with your heels slightly elevated on a 1-2" platform, hold a dumbell in front of your chest, and with a narrow stance squat up and down, making sure to keep you chest up, pushing the weight through your quads!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-6... -
LATERAL LUNGE HAMMER CURL PRESS (3x10)
Step out into a side lunge while curling the weights (palms facing in), then press the weights overhead as you step back to the center.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs -
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
