DB Reverse Lunge
WEEK #4 / DAY #1: LOWER BODY + CORE
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25s
Dumbbell Reverse Lunge – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand with feet hip-width apart, holding dumbbells at your sides.
Execution: Step one leg back into a reverse lunge, lowering your back knee towards the ground while keeping your front knee over your ankle. Push through the front heel to return to the starting position.
Muscles Worked: Quadriceps, hamstrings, glutes, calves, core.
Form Tips: Maintain an upright torso and ensure the front knee doesn’t go beyond the toes.
Up Next in WEEK #4 / DAY #1: LOWER BODY + CORE
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Bodyweight Good Mornings
Bodyweight Good Mornings – 3 sets x 12 reps, 20 sec rest
Starting Position: Stand with feet shoulder-width apart, hands behind your head, and your elbows out.
Execution: Hinge at the hips by pushing your butt back, keeping your back flat, and lowering your torso until it's nearly parallel to the ... -
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... -
Alternating Step-Up to Reverse Lunge
Alternating Step-Up to Reverse Lunge – 3 sets x 10 reps per leg, 60 sec rest
Starting Position: Stand facing a bench or platform, holding dumbbells at your sides or bodyweight.
Execution: Step up onto the bench with one leg, driving through the heel of the foot on the bench, then step down and im...
