22 Mar Overhead Press – Alternating, Dumbbell
HOW: Start in a standing position holding weights or objects in each hand positioned in front of your shoulders. While keeping the rest of your body still, begin the exercise by pressing only one arm overhead. Pause for a moment, then slowly lower the...
22 Mar Single Leg Hip Thrust – Dumbbell
HOW: Start with your mid-back against a bench or couch or elevated surface with a weight supported in your lap on your pubic bone. Bring one knee up towards your chest. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on...
22 Mar Single Arm Snatch – Dumbbell
HOW: Start in a standing position holding a weight or object in one hand. Begin the exercise by squatting down while keeping your chest up and keeping tension on the weight, then explosively stand tall while simultaneously performing a snatch followed by a dip...
22 Mar Thruster – Dumbbell
HOW: Start with weights or objects in each hand positioned by your shoulders. Begin the exercise by performing a squat as low as you feel comfortable with followed by standing tall and lifting up on your toes while simultaneously performing a shoulder press. Lower...
22 Mar Renegade Row + Push Up
HOW: Start on your hands and feet in a high plank position, your hands can be supported on and holding weights or objects (a dumbbell is preferred). Begin the exercise by performing a push up, lower down as far as you feel comfortable with...
22 Mar Push Press – Dumbbell
HOW: Start with weights or objects in each hand positioned by your shoulders. Begin the exercise by slightly bending your hips and knees to dip your body, then explosively stand tall while simultaneously performing a shoulder press. Lower the weights down to starting position...
22 Mar Renegade Row + Push Up – On Knees
HOW: Start on your hands and knees in a modified high plank position, your hands can be supported on and holding weights or objects (a dumbbell is preferred). Begin the exercise by performing a push up, lower down as far as you feel comfortable...
22 Mar Hip Thrust – Dumbbell
HOW: Begin with your mid-back against a bench or a couch with you feet about hip width apart. Place a weight or object in your lap at your pubic bone. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving...
22 Mar Forward Raise – Dumbbell
HOW: Start in a standing position holding weights or objects in each hand. Begin the exercise by performing a front raise. Lift your arms directly in front of you to at least shoulder height, hold for a moment, then slowly lower down and repeat. ...
22 Mar Floor Press – Bridge Position
HOW: Start laying flat on your back with your knees bent to at least 90 degrees. With weights or objects supported in each hand, bridge up by lifting your hips off the ground. While holding the top of the bridge position, perform a bench...
