DB Goblet Squat
WEEK #1 / DAY #1: FULL BODY
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22s
Dumbbell Goblet Squats – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet shoulder-width apart, holding a dumbbell vertically at chest level, with both hands cupping the top end of the dumbbell.
Execution: Lower into a squat by pushing your hips back and bending your knees, keeping the dumbbell close to your chest. Press through your heels to return to standing.
Muscles Worked: Quadriceps, glutes, hamstrings, core.
Form Tips: Keep your chest lifted, and avoid letting your knees cave inward during the squat.
Up Next in WEEK #1 / DAY #1: FULL BODY
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DB Single Arm Row
Dumbbell Single-Arm Row – 3 sets x 10 reps per side, 60 sec rest
Starting Position: Place one knee and one hand on a bench, keeping the other leg on the floor and the dumbbell in the opposite hand. Keep your back flat and core engaged.
Execution: Pull the dumbbell towards your hip by retracting y... -
Glute Bridge
Glute Bridges – 3 sets x 15 reps, 45 sec rest
Starting Position: Lie on your back with knees bent, feet flat on the floor, and arms by your sides.
Execution: Drive through your heels, lift your hips off the floor until your body forms a straight line from shoulders to knees. Squeeze your glutes a... -
Bird Dog
Bird Dog – 3 sets x 12 reps per side, 30 sec rest
Starting Position: Begin on all fours in a tabletop position, with hands under shoulders and knees under hips.
Execution: Extend one arm forward and the opposite leg back while keeping your core engaged and hips level. Return to the starting posit...
