You’ll be shocked at just how heavy a pair of light dumbbells will feel
Don’t imagine that you’ll just rush through the routine to hit double-digit rep counts. Bryant says that you should top out at around seven or eight reps for each movement, or your form is likely not on point. You also shouldn’t be working with the weights you’re used to handling—Bryant suggests using a pair of 10 pounders or even lighter. Put your ego aside and you’ll have a better chance at finishing the workout.
Pushup Latter:
How to Do It:
- Start in a high plank position, with your palms flat on the floor, stacked directly below your shoulders.
- Squeeze your shoulders, glutes, and core to create full-body tension. Your spine should form a straight line, with a neutral spine. Keep your gaze on the floor instead of looking up to do this.
- Bend your elbows to descend to the floor, stopping with your chest just above the ground. Your elbows should be at a 45 degree angle relative to the torso.
- Press back up off the floor, raising up to the top position with your elbows fully extended.
Lateral Raise Latter:
How to Do It:
- Grab a pair of light dumbbells and hold them by your sides with a neutral-grip.
- Inhale, brace your core and squeeze your glutes before starting the movement.
- Keep your arms relatively straight, allowing a slight bend at the elbow. Raise the dumbbells out at 45-degree angle until your elbows are just below parallel with your shoulder level.
- Pause for a count. Slowly lower with control.
Delt Fly Latter:
How to Do It:
- Stand holding the dumbbells in each hand. Bend your knees slightly and push your butt back, lowering your torso until it’s nearly parallel with the ground.
- Without moving your torso, raise your arms straight out to your sides, squeezing your shoulder blades.
- Lower the weight back down with control.