Start with a heavy dumbbell or KB in hand, wide stance, and toes pointed slightly diagonal. Move through a squat as you lower the weight down to the floor, squeeze your glutes as you stand back up to starting position! Focus on engaging your core & keeping your face/chest up throughout the movement & driving the weight through your heels in the floor.
Beginner: 15-20lbs
Intermediate: 25-50lbs
Advanced: 55-90+lbs
Up Next in WEEK 16 DAY 5: FULL BODY
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BENT OVER SINGLE ARM ROWS (4x12)
Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.
Weight Recommendations:
Beginner: 5-10lbs
Intermedi... -
LATERAL LUNGE HAMMER CURL PRESS (3x8)...
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 -
BENCH STEP UPS (3x10) PER SIDE
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65...
