DB Thrusters
WEEK #3 / DAY #3: FULL BODY + CORE
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23s
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 extended. Lower the dumbbells back to shoulder height and repeat.
Muscles Worked: Quadriceps, glutes, shoulders, core.
Form Tips: Ensure a fluid transition from the squat to the press, engaging your core throughout.
Up Next in WEEK #3 / DAY #3: FULL BODY + CORE
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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... -
Core Circuit #2
10 Minute Core Circuit
Plank with Shoulder Tap – 30 seconds
Side Plank Thread the Needle Right – 30 seconds
Side Plank Thread the Needle Left – 30 seconds
Lying Alternating Leg Raises – 60 seconds
High Plank to Downward Dog – 60 seconds
Marching Glute Bridge – 60 seconds
Repeat 2 times.
