This weeks first exercise, the Pullover & Press, works the back with the Pullover and the Chest with the Press. For legs, even though I’ve removed the Barbell Squat this week, it’ll be tough with two different kinds of Lunge Exercises. Enjoy!
Exercise – Sets/Reps
1. Pullover & Press – 4/7
Alternate repetitions between a Pullover and a Chest Press (do 7 reps each movement). Focus on form and range of motion first, not weight or intensity.
2. Forward Lunge – 4/7 each leg
Lunge Forward, then back to starting position. Alternate legs every other repetition.
3. Reverse Lunge – 4/7 each leg
Lunge Backward, then back up to starting position. Alternate Legs every other repetition.
4. Dumbbell Hammer Curl (one legged) – 2 / 11
Stand on one leg for first set, then switch legs on the second set.
5. Standard Floor Plank – 3/ 30-60 seconds per set.
Focus on drawing in your abdominal muscles and keep head in a neutral position. Also, be sure not to hold your breath!
FORMS TO USE: