Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. Be sure to challenge yourself with the weight.
- Push-Up: four sets of eight reps
- Begin in high plank. (If your lower back feels unsupported, lower onto your knees.)
- Lower your torso until your chest lightly taps the ground.
- Press back to high plank for one rep.
- Dumbbell Bench Press: three sets of 12 reps
- Lie down with one dumbbell in each hand.
- Cactus your arms by placing your elbows in line with your shoulders and dumbbells upward toward the ceiling.
- Place your feet under your knees hips-width distance apart.
- Keep your lower back flat on the ground.
- Press your dumbbells toward the ceiling, lightly tapping them above your chest.
- Return your arms to the ground for one rep.
- Renegade Row: three sets of 10 reps
- Begin in high plank with dumbbells in each hand and feet wider than shoulders. (If your lower back feels unsupported, take this on your knees.)
- Keeping your core engaged, pull dumbbell, elbow back, until it's in line with your chest.
- Place the dumbbell back down with control.
- Repeat on the other side to complete one rep.
- Bicep Curl: four sets of 12 reps
- Stand with feet underneath hips.
- Hold one dumbbell in each hand with your palms facing out.
- Keeping your core engaged, bend your elbows until your palms face your shoulders.
- Reverse the action until you reach your starting position for one rep.
