Stand tall and hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, engaging your triceps throughout.
Weight Recommendations
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
Up Next in WEEK 16 DAY 4: UPPER BODY
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BEAR HOLD (2X60 SEC)
Start in a tabletop position with your knees hovering 1–2 inches off the floor, wrists under shoulders and knees under hips. Keep your core tight, back flat, and neck neutral as you hold steady without letting your hips lift or lower.
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KNEE PLANK SHOULDER TAPS (3x10) PER SIDE
Start in a plank on your knees with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.
Zero equipment
