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  00:34

  SUPERSET: CHEST PRESS + TRICEP EXTENSION

  SUPERSET: CHEST PRESS + TRICEP EXTENSION

  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

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  00:21

  THRUSTERS (4X10)

  THRUSTERS (4X10)

  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+...

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  00:19

  BARBELL RDLS (4X10)

  BARBELL RDLS (4X10)

  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...