DB Walking Lunges
WEEK #2 / DAY #5: FULL BODY
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23s
Dumbell Walking Lunges – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand with feet together, holding dumbbells at your sides.
Execution: Step forward into a lunge, lowering your back knee towards the ground while keeping the front knee over the ankle. Push off the back foot and step forward with the other leg, continuing in a walking motion.
Muscles Worked: Quadriceps, glutes, hamstrings, calves.
Form Tips: Maintain an upright torso and ensure the knees remain aligned during each step.
Up Next in WEEK #2 / DAY #5: FULL BODY
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Renegade Rows
Dumbbell Renegade Rows – 3 sets x 8 reps per side, 60 sec rest
Starting Position: Begin in a high plank position with hands gripping dumbbells and feet shoulder-width apart.
Execution: Row one dumbbell toward your hip while stabilizing the rest of your body, then lower it back down and repeat wit... -
Shoulder Plank Taps
Shoulder Plank Taps – 3 sets x 10 taps per side, 30 sec rest
Starting Position: Begin in a high plank position with hands under shoulders.
Execution: While keeping your hips steady, lift one hand to tap the opposite shoulder, then alternate sides.
Muscles Worked: Core, shoulders.
Form Tips: Avoid... -
DB Glute Bridge
Dumbbell Glute Bridge – 3 sets x 12 reps, 45 sec rest
Starting Position: Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell across your hips.
Execution: Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back...
