Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
*Modification: split this exercise into 2 separate exercises: reverse lunges + bicep curls, do them separately!
Up Next in WEEK 14 DAY 5: FULL BODY
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GLUTE BRIDGES (4x12)
Lie on your back with knees bent and feet flat on the floor, holding a dumbbell across your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advance... -
LEG EXTENSIONS TO MODIFIED PUSHUP (3x...
From a kneeling pushup position, extend one leg back as you lower your chest to the floor, then bring the knee back in as you push up.
Zero equipment
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