Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

Weight Recommendations:

Beginner: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90...

Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs

*Modification: split this exercise into 2 s...

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: 5-10lbs
Inte...

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

Perform a pushup, but on an elevated surface like a bench or box

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