• WARMUP

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

  • BACK SQUAT 4x10

    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: ...

  • LAT PULLDOWN (4x10)

    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

  • KB SUMO SQUAT TO UPRIGHT ROW ( 3x10)

    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

  • SUPERSET: BENT OVER ROWS (4x10) + STEP UPS (4x10)

    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...

  • SUPERSET: SINGLE LEG RDL (4x10) + BICEP CURL (4x8)

    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 ...

  • FINISHER

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