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WEEK 10

BEGINNER

Alternating Chest

Press

Incline Bench or Ground

Lay on an incline bench or the ground,

flat on your back. With palms facing away

from you, extend arms over your chest.

One at a time, slowly bend your elbow and

lower dumbbell towards your chest. When

your elbow is at about 90 degrees, press

up to starting position and repeat with

opposite arm.

Side Lunge

With Dumbbells

With dumbbells grasped firmly in your hands, stand with your chest up and shoulders back. Take a controlled, lateral step to

the left while keeping your toes pointed forward. Drive your weight into your left leg, sitting back into your glutes, while

keeping your right leg extended. Push off from your left leg back into your starting position and repeat on the right side.

Shoulder External

Rotation

Stand up straight with your chin up, core

tight and shoulders down. Hold dumbbells

in your hands with your palms facing up.

Your arms should be in front of you with

elbows bent at 90 degrees. Rotate your

hands out to your sides while squeezing

your back together. Rotate your arms

back in to meet at your center.

Tricep Dips

Place hands on the edge of a bench or

chair with fingers facing forward and feet

flat on the floor, knees bent. Slowly bend

your elbows and lower your body until

your elbows are at 90 degrees then press

back up to starting position.

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WEEK 10

BEGINNER

Deadlift to Row

Stand with feet shoulder width apart. With dumbbells in hand, palms facing your legs, slowly hinge forward to 45 degrees.

Bend your knees slightly and keep your back straight, lowering until dumbbells are about knee height. While in this position,

rotate wrists so that palms face each other and bend elbows to row dumbbells towards your sides, squeezing your shoulder

blades together. Release dumbbells back down towards your knees and return to starting position, pulling your shoulders

back upon standing.

Low Plank Hip Dips

Position your elbows directly under your

shoulders with your legs extended behind

you. Engage your core by squeezing your

belly button toward your spine, and

stabilize your back in a straight line.

Rotate your hips to the right, almost

touching the floor. Return to the starting

position and repeat on the left side.

Continue alternating back and forth.

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WEEK 10

BEGINNER

Clean and Press

Stand with feet hip width apart and a slight bend in the knees. Let dumbbells hang at knee level, keeping your back flat.

Explode upward, straightening your hips and knees and allowing elbows to bend to snatch dumbbells up toward your chin.

Keeping them close to your body throughout the movement, snatch dumbbells by flipping your wrists to lift and catch

dumbbells in front of your shoulders, bending your legs to assist with the catch. Straighten legs and press dumbbells

overhead. Return back to starting position.

Side Step Ups

On Low Bench or Step

Position yourself with one foot on a low

bench or step. With the platform to one

side, press down firmly with your foot and

raise your body up so that you are

standing on the bench. Return to starting

position. Remember to perform repetitions

on both sides.