Bent Over DB Row
WEEK #3 / DAY #1: UPPER BODY + CORE
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22s
Bent Over Dumbbell Rows – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in each hand. Hinge at the hips, keeping your back flat, and let the dumbbells hang with your palms facing each other.
Execution: Pull the dumbbells towards your hips by retracting your shoulder blades and bending your elbows. Slowly lower the weights back to the starting position.
Muscles Worked: Latissimus dorsi, rhomboids, trapezius, biceps.
Form Tips: Keep your core engaged, and avoid rounding your back or jerking the weights.
Up Next in WEEK #3 / DAY #1: UPPER BODY + CORE
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DB Hammer Curl
Dumbbell Hammer Curls – 3 sets x 10 reps, 45 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides with palms facing in.
Execution: Curl the dumbbells towards your shoulders while keeping your palms facing each other. Lower the dumbbells back to the starting... -
High Plank to Alternating Toe Taps
High Plank to Alternating Toe Taps – 3 sets x 10 reps per side, 45 sec rest
Starting Position: Begin in a high plank position.
Execution: Push your hips up into a downward dog position and reach one hand to tap the opposite foot. Return to plank and repeat with the other hand.
Muscles Worked: Cor... -
Core Circuit #1
8 Minute Core Circuit
Plank (Knees or Toes) – 30 seconds
Dumbbell Russian Twists – 60 seconds
Bird Dog – 60 seconds
Mountain Climbers – 30 seconds
Glute Bridge with Dumbbell – 60 seconds
Repeat 2 times.
