Bodies By B Day 11 Week 2

Full-Body Workout: Week 2
This workout combines circuits with strength, control, and functional movement patterns to target the entire body.
Needs: light Dumbbels
Circuit #1
2 rounds | 10 reps per move
-Forward Lunge with Press
Step forward into a lunge while pressing dumbbells overhead.
Return to standing and repeat on the other leg.
-Squat to Halo
Hold a dumbbell with both hands.
Squat down, then rise and move the dumbbell in a halo motion around your head. Alternate directions each rep.
-Bridge with Lat Pulls
Lie on your back in a glute bridge position.
Hold dumbbells toward the ceiling and perform a controlled lat pull, lowering arms overhead and back up.
-Lateral Lunge with Core Twist and Fly
Step into a lateral lunge, holding dumbbells.
As you rise, twist your torso toward the bent leg and perform a reverse fly.
Circuit #2: Asymmetrical Block
2 rounds per side
-Reverse Lunge with Curl (x12 reps per side)
Step back into a lunge while curling the dumbbell in the opposite hand.
Return to standing and repeat on one side before switching.
-Knee Drive with Opposite Press (x8 reps per side)
Hold a dumbbell in one hand at shoulder height.
Drive the opposite knee up while pressing the dumbbell overhead.
Maintain balance and control.
-Combo: Reverse Lunge with Curl + Knee Drive and Press (x4 reps per side)
Combine the reverse lunge with curl and knee drive with press into one fluid movement.
Circuit #3: Complex Circuit
1 round | 10 reps per move (40 total)
-Forward Lunge with Press
-Reverse Lunge with Twist
-Opposite Leg Forward Lunge and Twist
-Opposite Leg Reverse Lunge with Twist
Tips for Progression
Focus on Form: Prioritize balance and stability in each move.
Weights: Start light and increase resistance gradually as strength improves.
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