Let's warmup & then get right into the workout of the day, excited to grow with you today!

Start standing, core engaged, with the attachment in hand. Pull the rope towards your face while opening up your chest as your elbows come high to the side of your head.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs

*Modification: you can also use a band...

Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

Weight Recommendations:
Beginner: 5-10lb dumbbells
Intermediate: 12-20lb dumbbells
Advance...

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

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. Start with your right side dumbbell...

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

Core and arms finisher: You'll go through six exercises twice, working for 45 seconds followed by 15 seconds of rest for each.