Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!
Weight Recommendations:
Beginner: Bodyweight only - 7 lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs
*Modification: do these without weight or just regular lunges on the floor.
Up Next in WEEK 2 DAY 1: GLUTES & BACK
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SINGLE-ARM CABLE ROW (3x10) PER SIDE
Attach a single handle to a cable set at chest height and grab it with one hand, standing or kneeling in a staggered stance with a slight hinge at the hips. Pull the handle toward your hip, driving your elbow back and squeezing your shoulder blade at the top, then slowly extend your arm back to s...
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ARNOLD PRESS (3X10)
Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.
Weight Recommendations:
Beginner: 3-7lb... -
BANDED GLUTE BRIDGE ABDUCTION (3x20)
Lie on your back with a band around your thighs and knees bent. Lift into a glute bridge, then press your knees out against the band and bring them back in while keeping hips lifted.
Equipment: Resistance band + Dumbbells
Weight Recommendations:
Beginner: 10-20lb
Intermediate: 25-50lb
Advanced:...
