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!

Beginner: 30-50lbs

Intermediate: 55-70lbs 

Advanced: 70-100+lbs

*Modification: do tricep extensions with dumbbells

Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells

Intermediate: 10-35lb plates on each side of the...

Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

Beginner: 5-7lb dumbbells
Intermediate: 10-15lb dumbbells 
Advanced: 20-35+lb dumbbells

*Modification: You can also...

Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.

Weight Recommendations:

Beginner:...

Perform 10 Dumbbell Chest Presses, then go straight into 10 Skull Crushers. Rest for 45-60 seconds before starting the next round!

Beginner: 5-7lbs
Intermediate: 10-20lbs
Advanced: 25-50+lbs

3 Minute Plank Challenge:

-1 Minute forward plank
-1 Minute right side plank
-1 minute left side plank