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

https://open.spotify.com/playlist/0NpqhY5KCojVJQKBbkhS4M?si=ym1e6782TJ2hfl47CzFJCw&pi=NhXRrOLaQ7m5s&nd=1&dlsi=84454d96dd824972

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: ...

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

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

Bent over rows:
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...

Single Leg RDL:
Stand with dumbbells in hands, your back foot should only be touching the floor for stabilization, hinge your hips back as you glide the weights down to mid-shin height, squeeze your glutes and hamstrings as you stand back up. Make sure to keep a neutral spine.

Bicep Curl: Hold ...

All you need is bodyweight for this finisher. 4 exercises, 2 rounds, 45 seconds on with 15 seconds of rest.