- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Dumbbell Sumo Squats

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up
- Make sure you are breathing

Push-ups with 3 Second Descending Motion

- Hold dumbbell at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up
- Repeat with holding dumbbell in other arm

Single Arm Dumbbell Front Squat

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees
- Hold position

Squat Holds

Super Set #1

- Hold the dumbbells with a slight bend at the elbow
- Pull the dumbbells over your head engaging your lats 
- Perform the move with a slow controlled movement

Dumbbell Lat Pullovers (on floor)

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

W1/D3 Week 1 - Day 3 Workout

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