Welcome to the first week's warmup!! For those of you that follow along for warmups, you have a new one with me each week! If not, get a little blood flowing on a quick treadmill session / stretch on your own & I'll see you at the workout!

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.

Beginner...

Engage your core, sit back into a chair, push through your heels to stand back up!

Weight Recommendations:

Beginner: Try just the bar first or dumbbells
Intermediate: 10-35lb plates on each side of the barbell
Advanced: 40-55+lb plates on each side of the barbell

*Modification: use dumbbells o...

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: 5-8lbs

Intermediate: 10-20lb dumbbells

Advanced: 25-60+ ...

Have a bench in front of you to place one arm and lean over to create an almost table-top position. Hold a dumbbell in your working hand, keep your hips and shoulders squared to the floor as you pull the dumbbell up and in toward your hipbone.

Weight Recommendations:

Beginner: 5-10lbs

Interme...

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

Weight Recommendations:

Beginner: 5-10lb lbs

Intermediate: 15-35 lbs

Advanced: 40-60 lbs

*Modifications: if you don't have a kettlebell you can use 2 dumbbells instead!

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

Weight Recommendations:

Beginner: 5-8lbs

Intermediate: 10-15lb dumbbells 

Advanced: 20-30lb dumbbells

*Modifications: use no weight OR do regular reverse lunges instead!

If you wish to do it on your own, here are the exercises:

Finisher Circuit:
(45 seconds work / 15 second rest) 2 rounds

-Overhead Situps
-Glute Bridges with a Pulse
-Elbow Plank