Start with your hips pressed on the pads & with weights hanging in front of you or held to your chest. Internally rotate your shoulders to hunch/round your upper back. As you lower, you should feel a stretch in the hamstrings, and as you come back up, think about squeezing your glutes to lift you...

*use caution, that you don't pick a ball that bounces back up, because it can hit your face easily! if you don't have a good ball to use, modify!
Slam the ball down, controlling the stop with you hands, jump out into a plank on the ball, perform a mountain climber, lift the ball back up and repea...

Curl the dumbbells all the way up to your shoulders. squeezing your bicep at the top, then release to a 90 degree angle, pause, and curl them back up to the top, then release fully to by your legs. That is one rep!

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+...

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. Then keep your back leg in standing position while dropping your chest and the weights to go into a single leg RDL- that is one rep on ONE side!

We...

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: 20-45lb ...

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: 10-15lbs
Intermediate: 20-45lbs
Advanced: 50-90+ lbs

Circuit: (50 second work / 25 second rest) 2x
- Squat steps
- Leg lifts
- Plank to lunge twists
- Weighted calf raises
- Around the world raises