DB Alternating Step Ups
WEEK #3 / DAY #5: LOWER BODY + CORE
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21s
Dumbbell Alternating Step-Ups – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides.
Execution: Step up with one foot, driving through the heel, and bring the other leg up to the platform. Step back down and alternate legs, maintaining control over the dumbbells.
Muscles Worked: Quadriceps, hamstrings, glutes, calves, core.
Form Tips: Keep your arms straight and ensure controlled movements throughout to avoid swinging the dumbbells.
Up Next in WEEK #3 / DAY #5: LOWER BODY + CORE
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Bodyweight Squat Jumps
Bodyweight Squat Jumps – 3 sets x 12 reps, 45 sec rest
Starting Position: Stand with feet shoulder-width apart, hands by your sides or in front of your chest.
Execution: Lower into a squat, then explosively jump up, extending your legs fully. Land softly and immediately descend into the next squa... -
DB RDL
Dumbbell Reverse Deadlift – 3 sets x 12 reps, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells in front of your thighs with palms facing your legs.
Execution: Hinge at the hips, keeping your back flat, and lower the dumbbells down your legs until you feel a stretc... -
Single Leg Glute Bridge
Single-Leg Glute Bridge – 3 sets x 12 reps per side, 45 sec rest
Starting Position: Lie on your back with knees bent, one foot flat on the ground, and the other leg extended straight up.
Execution: Press through the heel of the foot on the ground and lift your hips toward the ceiling. Squeeze you...
