Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.
Weight Recommendation:
Beginner: 5-7lb
Intermediate: 10-15lb
Advanced: 20-35+lb
Up Next in WEEK 1 DAY 5: HAMSTRINGS & SHOULDERS
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WALKING LUNGE (3x10) PER SIDE
Hold a dumbbell in each hand at your sides, standing tall with feet hip-width apart. Step forward and lower until both knees are bent about 90 degrees, then drive through your front heel to bring your back foot forward into the next step! Keep your core engaged, chest up, and your front knee trac...
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CHEST PRESS (3x10)
Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!
Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advanced:... -
LATERAL RAISE (3x12)
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 Reco...
