Toolbox Aid

May 9th, 2023 10:28 AM Mr. Q Categories: Dumbbell

Type:

Equipment:

Stretch:

• Standing quad stretch
• Standing hamstring stretch
• Standing side stretch

Warmup:

• 5-10 minutes of light cardio (e.g. jogging, jumping jacks, jump rope)
• 2-3 sets of bodyweight squats
• 2-3 sets of lunges

How to select the proper weight:
Choose a weight that you can lift with proper form for the desired number of repetitions. Start with a lighter weight and gradually increase it as you get stronger and more comfortable with the exercise.

Proper form:

1. Start in a split stance with your left foot forward and your right foot back. Hold a dumbbell in both hands with your arms extended overhead.
2. Brace your core and engage your glutes.
3. Lower the dumbbell diagonally across your body to the outside of your right hip as you bend your knees and lower your body into a lunge position.
4. As you stand up from the lunge position, lift the dumbbell diagonally across your body to the outside of your left shoulder.
5. Repeat for the desired number of repetitions before switching sides.

How to reduce the difficulty:
To make the exercise easier, you can:

• Use a lighter weight.
• Remove the dumbbell and perform the exercise with just your bodyweight.
• Perform the exercise without the lunge.

How to increase the difficulty:
To make the exercise harder, you can:

• Use a heavier weight.
• Add more reps or sets.
• Increase the range of motion of the exercise.

Number of reps:

• Beginner: 8-12 reps per side
• Intermediate: 12-15 reps per side
• Advanced: 15-20 reps per side

Estimated time for exercise:
10-15 minutes