DB Goblet Squat
WEEK #4 / DAY #5: 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 #4 / DAY #5: FULL BODY + CORE
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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... -
DB Glute Bridge
Dumbbell Glute Bridge – 3 sets x 12 reps, 45 sec rest
Starting Position: Lie on your back with knees bent and feet flat on the floor. Hold a dumbbell across your hips.
Execution: Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top. Lower your hips back... -
Renegade Rows
Dumbbell Renegade Rows – 3 sets x 8 reps per side, 60 sec rest
Starting Position: Begin in a high plank position with hands gripping dumbbells and feet shoulder-width apart.
Execution: Row one dumbbell toward your hip while stabilizing the rest of your body, then lower it back down and repeat wit...
