DB Goblet Squat
WEEK #3 / DAY #3: FULL BODY + CORE
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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 #3 / DAY #3: FULL BODY + CORE
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DB Thrusters
Dumbbell Thrusters (Squat to Overhead Press) – 3 sets x 10 reps, 60 sec rest
Starting Position: Stand with feet shoulder-width apart, holding dumbbells at shoulder height, palms facing in.
Execution: Lower into a squat. As you stand back up, press the dumbbells overhead until your arms are fully ... -
Plank with Alternating Leg Lifts
Plank with Alternating Leg Lifts – 3 sets x 10 reps per side, 45 sec rest
Starting Position: Begin in a forearm or high plank position.
Execution: Lift one leg off the ground, hold briefly, and lower it back down. Alternate legs.
Muscles Worked: Core, glutes, lower back.
Form Tips: Keep your core... -
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...
