Engage your core, sit back into a chair, push through your heels to stand back up!

Weight Recommendations:
Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell

Advanced: 45-60+lb plates on each side of the barbell

*Modification: use dumbbells...

Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.

Weight Recommendations:

Beginner:...

Holding dumbbells at your shoulders, lower into a squat, then drive through your legs to stand tall and press the weights overhead. Return the dumbbells to your shoulders and repeat

Weight Recommendations:
Beginner: 5-10lb

Intermediate: 15-35lb

Advanced: 45-60+lb

Start by holding a single weight overhead with arms fully extended and core engaged. Step one leg back into a reverse lunge, lowering until both knees are bent at 90 degrees. Keep the weight stable overhead as you drive through the front heel to return to standing. Alternate legs each rep.

Weigh...

From standing, hinge at the hips and walk your hands forward into a high plank position. Once in plank, perform two dumbbell rows on each side—pulling the weight toward your ribcage while keeping hips stable. After completing the rows, walk your hands back toward your feet and return to standing....

Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!