Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.

Weight Recommendations:

Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs

*Modificatio...

Circuit:(50 seconds work / 20 second rest) 2x
-Lateral to curtsy lunge
-“
-OH situps
- Bird dogs
-“
- Burpee squat jumps

Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells -10lbs plates on each side
Intermediate: 15-35lb plates on e...

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

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-70+ lbs

Start standing up on a slightly elevated surface (1-2" max, I am using a plate!) Engage your core for balance as you slowly step back into a reverse lunge, and press through the heel of your front foot as you stand back up. Do all on one side or alternating.

Weight Recommendations:

Beginner: Tr...

Start in a wide stance with toes pointed slightly diagonal. Hold a kettlebell, engage your core, hinge your hips back and lower the weight toward the middle of your shins, keep your back flat & weight in your glutes/hamstrings as you stand back up.

Weight Recommendations:

Beginner: 10-15lbs
Int...