Stand close to the machine, grab the attachment, engage your core & push the attachment down, engaging your triceps & keeping your elbows in close by your side!

Beginner: 10-15lbs

Intermediate: 20-35lbs 

Advanced: 40-60+lbs

*Modification: do tricep extensions with dumbbells

Grab the barbell with an overhand grip, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

Beginner: Try just the bar first or dumbbells
Intermediate: 10-20lb plates on each side of the barbell 

Advanced: 25-35+lb plates on each ...

Start seated, with dumbbells in hands, arms bent at a 90 degree angle. Engage your core & perform a single arm shoulder press on each side, then a regular shoulder press with both arms at the same time, that is 1 full rep!

Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells 
Advanced: 20-3...

Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

Weight Recommendations/ Modifications:

-For the pushups, you can do regular or on your knees!
-For front raises:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 20-40lbs

Lay back on a bench with knees bent and feet on the floor or on the bench, slight arch in back. Start with the dumbbells above your chest- extended but not totally locked out.

Your palms are facing each other, lower the dumbbells down by your sides until they are about chest level, then in an “...

If you wish to do it on your own, here are the exercises:

Finisher Circuit: 2 rounds (45sec. / 20sec. rest)

- Plank Up downs
- Russian Twists
- Flat situps
- Dead Bugs

Hold the dumbbells by your sides, keep your palms face inward toward your body as you curl into a hammer curl, return, then perform a regular curl as you rotate your wrists from the bottom to have you palms facing your shoulders at the top. That is 1 full rep!

Weight Recommendations:

Beginner: ...