Perform your 12 Cable Tricep Pushdowns then move straight into you 8 Bicep Curls. Rest for 30-45 seconds in between each round!

45 sec on / 20 sec / off 1x through!

-Overhead Situps
-Single to Double In-Out Crunches
-Elbow Plank
-Right Side Plank Knee-Elbow Crunches
-Left Side Plank Knee-Elbow Crunches

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: 45-90+lb plates on each side of the barbell
*Modification: use dumbbells or...

Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

Weight Recommendations:
Beginner: 30-50lbs
Intermediate: 55-70lbs
Advanced: 70-100+lbs

*Modification: do tricep exte...

Perform your 10 Thrusters first, then move straight into your bodyweight Inchworms. Rest for 45-60 seconds in between each set!

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: 10-25lb plates on each side of the...

Stand a little wider than shoulder-width stance with a kettlebell 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 Recommen...