Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 5-20lb plates on each side of the b...

Perform a pushup, but on an elevated surface like a bench or box. After your pushup, perform 2 mountain climbers.

Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.

Weight Recommendations:
Beginner: 3-7lb...

Hold a dumbbell on one side, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

Weight Recommendations:

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

Stand a little wider than shoulder-width stance with a dumbbell in front of you. Drop your chest, hinge your hips back, and drive the weight forward in front of your chest. Squeeze through your hamstrings and glutes and return to drop the weight below your body on the way down.

Weight Recommenda...

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

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

Advanced: 35-45lb

Start in a high plank position with a dumbbell placed just outside one hand. With your opposite hand, reach under your body to grab the dumbbell and drag it across to the other side, keeping your hips and shoulders square. Then row. Alternate sides for each rep.

Weight Recommendations
Beginner: ...