Week 4


Intro to Week 4


This week we introduce the Dumbbell.  This is a classic piece of equipment that will be available at all gyms.  It comes in a large range of weights and styles.  When starting with this weeks exercises start with a lighter weight you feel comfortable with.  You can then increase this as you get stronger and more confident performing each exercise.  Once you can do the easiest option of each exercise you can progress onto the harder variations.  You may wish to do this during the first session or slowly through the weeks sessions.

Pre-Session: Warm Up


Week 4 – Lower Limb: Forward Lunge


Week 4 – Upper Limb: Ultimate Cuff With Dumbell


Week 4 – Mobility: Separation



Week 4 – Combined: Dynamic Lunge Press


Week 4 – Core: Dead Bugs