Phase 1 Intermediate: Day 5 Phase 1 Intermediate: Day 5

Dumbbell seated shoulder press

Target: Shoulders, chest

Form tips:

• Core engaged and legs planted firmly (yes, even when seated) – you don't want to overload your lower back with excessive extension.
• Set up so your forearms are straight with a 90 degree bend at the elbow.

Modification – Dumbbell single-arm shoulder press:

• If one side is lagging, use single-arm presses to level up your weaker side.

Dumbbell lateral raise

Target: Shoulders, chest

Form tips:

• Lead with your elbows, maintaining a slight bend at all times.
• Don't swing your arms up using momentum – use control to lift the weights.
• Keep your core engaged throughout.

Modification – Dumbbell incline lateral raise:

• If you tend to start using momentum, switch to an incline raise.

Dumbbell seated rear flys

Target: Shoulders, chest

Form tips:

• Focus on good form ahead of heavy weights.
• You should be feeling this move in your rear deltoids. Keep your elbows slightly bent and shoulders round to prevent other muscles taking over the movement.

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

Bodyweight squat

Target: Glutes, hamstrings, quads

Form tips:

• Core engaged and back straight as you squat down.
• Squat down only as low as you are comfortable.
• For better control, think about pushing the floor away with your feet.

Modification – Alternating dumbbell step-up:

• Step-ups will target similar muscle groups if squat positioning is tough.

Dumbbell back squat

Target: Glutes, hamstrings, quads

Form tips:

• As you squat down, cast your eyes downward to prevent craning your neck and arching your lower back.
• Knees in line with your toes – ensure they're not caving in.

Modification – Dumbbell box squat:

• Use this variation to work on squat depth and form.

Alternating dumbbell side lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Form tips:

• Ease into this move, working within a range that is comfortable yet challenging.
• Only move at a pace that allows good foot placement and control.
• Ensure your knees are moving in the same direction as your toes.

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

Single-leg calf raise

Target: Calves

Form tips:

• You can perform this exercise on the floor if necessary, but standing on the edge of a raised platform will make your calves work harder.
• Keep yourself balanced by holding onto something, so you can focus on good form.
• The leg you're working should be locked straight so that only your ankle moves.
• Keep it slow and controlled as you move through a full-range of motion in each direction.
• As you raise your heel, push your toes down hard. And as you lower your heel, push it down hard to ensure full calf muscle extension.