Start by engaging your core, with the barbell on your upper back, slowly step back into a reverse lunge, making sure not to slam your knee on the floor, press through the heel of your front foot to stand back to starting position. You can do all on one leg first, or do them alternating.

Weight R...

Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.

Weight Recommendations:

Beginner: Bodyweight - 5lb dumbbells
Intermediate: 10-20lbs
Advanc...

Circuit:
(50 seconds work / 20 seconds rest ) 2 rounds

-Knee crunch to lateral lunge
-Plank rotations
-Plank to squat hold
-In out crunches
-KB swing

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

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-50+ lbs

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: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-60+ lbs

*Modi...

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

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs

Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+...

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 -10lb plates on each side
Intermediate: 15-35lb p...

Hold a heavy dumbbell in front of your chest, engage your core and step back into a reverse lunge, alternate side back & forth

Weight Recommendations:

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

*Modification: drop the weight!

Start in a wide sumo stance, squat down, grab the KB, as you stand up, row the KB up towards your chin, let your elbow open up wide by your ears.

Weight Recommendations:

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

*Modification: use dumbbells

Start standing up, perform a hammer curl, straight into an overhead press, then jump out into a plank position, holding the dumbbells, stand up and repeat.

Weight Recommendations:

Beginner: 5-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs

*Modification: In the burpees, set the weights down ...

Circuit: (50 second work / 25 second rest) 2x
- Squat steps
- Leg lifts
- Plank to lunge twists
- Weighted calf raises
- Around the world raises