Overhead/ Bent Over Row Hold
Pick a weight option that will challenge you. If your weight is too light, you can do single-arm per side.

Options: use ONE weight held between both hands, then put them down and pick up two weights for second part→ adjust to 10-sec.

Double Alternating Push Press/Bent Rows
Pick a weight option that will challenge you. If your weight is too light, you can do single-arm per side.

Options: perform 10 Single-arm Presses or Single-arm Bent Over Rows, per side.

Side Plank Hold
Should be a version where you can hold the entire time without dropping.

Options: perform on toes or knees → perform on elbows or hands → adjust to 10-sec.
🤰 perform on knees/elbows or Elevated Side Plank Hold.

Side Plank Crunches
Should be a version where you can hold the entire time without dropping.

Options: adjust to 6-8 reps.
💪/🤰perform Side Plank Hip Lifts (floor).

Equipment
Two weights, one in each hand (dumbbells, kettlebells, bottles of water) for the first 2 movements."

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✅ Weight for Overhead Hold and Presses.
✅ Weight for Bent Over Row Hold and Rows.

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