Hinge your hips back, dropping your chest to about a 90 degree angle, with a slight bend in the elbows, raise the dumbbells up until your arms are in line with your shoulders, making sure not to arch your neck or back. Slowly return back.

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 1...

Raise the dumbbells up and into an "L" shape: one directly in front of you, one to the side! Rest and alternate to the opposite side.

Weight Recommendations:

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

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!

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 49-70+ lbs

*Modification: do tricep extensions with dumbbe...

*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+...

Use a Barbell with moderate weight, as you lower, hinge your hips keeping a neutral spine, engage your core & pull the bar back up to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 10-25lb plates on each side of the barbell
Advanced: 30-55...

Circuit: (45 seconds work / 20 second rest) 2x
-Inchworm shoulder taps
-Jack knives
-Side plank weighted holds
-“ (opposite side)
- Overhead combo (tricep ext)
- Plank reach backs