Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!

Weight Recommendations:

Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

*Modification: split this exercise ...

Lie on your side with stacked legs and lift your top leg toward the ceiling while keeping it straight and your hips steady.

Zero equipment

Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

Hold a barbell at your shoulders, dip slightly at the knees, then drive up and press the bar overhead. Lock out at the top, then lower back to shoulders with control.

Weight recommendations:
Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell 

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Stance should be slightly wider than shoulder width, toes pointed diagonally out. Engage your core as you sit back into a chair, drive the weight through your heels in the floor as you come back up to standing position.

Beginner: Try just the bar first or dumbbells

Intermediate: 10-35lb plates...

Start in a plank on your knees with hands under shoulders. Tap one hand to the opposite shoulder, then switch, keeping your hips as still as possible.

Zero equipment