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...

Sink into a low squat and take a big to the side, keeping your chest lifted and core engaged. While in your low squat, rise up onto your toes for a calf raise, squeezing through your calves before lowering back down and repeating.

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

...

Hold a dumbbell with both hands. Step one leg out to the side, bending that knee while keeping the other leg straight, and sit back into the lunge. Keep your chest lifted and core engaged as you lower, then push off the bent leg to return to standing. Alternate sides

Weight Recommendations
Begin...

Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Then step back in to a reverse lunge with the right leg. Repeat this f...

Lie on your back with knees bent and feet flat on the floor, holding a dumbbell across your hips. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top before lowering with control.

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

Advance...

Lie on your back with knees bent, feet flat on the floor, and one foot slightly forward in a “B-stance.” Press through the heel of your back foot to lift your hips toward the ceiling, squeezing your glutes at the top. Lower with control and repeat before switching sides.

Weight Recommendations
B...

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