- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Chin slightly down
- Roll shoulders back
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell Split Squat (each side)

- Start with your arm at 90 and press up until you reach full extension
- Keep your core tight (tight stomach)
- No arch in lower back

Single Arm Dumbbell Press (kneeling)

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm to 3 Push-ups

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

Super Set #1

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Alternating Bird Dogs

W1/D1 Week 1 - Day 1 Workout

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