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.

Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the right side dumbbell & lower, then the left side, then finish with both at the same time. that is one full rep!

Beginner: 5-7lb dumbbells

Intermediate: 10-15lb dumbbells 

Advanced: 20-35+lb du...

Sit up tall with a flat back / engaged core & and 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: 20-45lbs

Intermediate: 50-75lbs

Advanced: 80-1...

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: 20-45lbs 

Advanced: 50-70+lbs

*Modification: do tricep extensions with dumbbells

First perform the Chest Press for 10 reps, then move straight into the In-Out Crunches. Rest for 30-60 seconds in between each round!

First perform your pushups (on knees or regular) then move straight into your Around-the-world Raises. Rest for 30-60 seconds in between each round!