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: 10-35lb plates on each side of the barbell
Advanced: 40-90lb plates on each side of the barbell

*Modification: use dumbbells or...

Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Weight Recommendations:

Beginner: 10-15lb plates on each side
Intermediate: 25-45lb ...

Start standing with one foot on the bench behind you, lower into a lunge, let the weights come down close to your shin/ankle & slowly stand back up. Lean your chest slightly forward throughout the movement & make sure you're not arching your back!

Weight Recommendations:

Beginner: Bodyweight- 7...

Use one leg for this leg press, but keep the other foot on the platform for safety, I lower the safety foot and raise my heel up so that I am not tempted to put weight here. Make sure you start lower weight that what you would normally use to avoid injury and practice proper form here.

Weight Re...

Lean your chest forward, engage your core, and kick your leg backwards with the resistance of the cable. Make sure you are not arching your back, move slow & controlled & drive the weight through your glute on the kick and the return motion

Weight Recommendations:

Beginner: 5-10lbs
Intermediate...

Hold dumbbells in your hands, 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 - 7lbs
Intermediate: 10-25lbs
Advanced: 30-65...

Circuit: (50 second work / 20 second rest ) 2x
- Knee crunch to lateral lunge
- [“
- OH situps
- Plank to lunge twists
- Glute bridge w/ pulse