Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.

Weight Recommendations:
Beginner: 3-7lb...

You can use band or do them without if you are able to! Grab the bar, engage your core, pull your chest up toward the bar, squeezing you back, and slowly lower back down.

PLANK FINISHER: 1 round / 60 sec. each

-Front Plank
-Right side plank knee crunch
-Left side plank knee crunch
(Clean the ending in edit)

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

Weight Recommendations:
Beginner: 3-5lbs
Intermediate: 10-20lbs
Advanced: 25-45lbs

*Modification: do the pushups on your knees instead

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

Weight Recommendations:
Beginner: 3-5lbs
Intermediate:10-20lbs
Advanced: 25-45lbs

Sit up tall with a flat back / engaged core & grab the bar with an underhand grip, 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: 15-25lbs
Inter...