Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell 

Advanced: 40-70+lb plate...

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.

Beginner: Try just the bar first or dumbbells 

Intermediate: 10-25lb plates on each side of the barbell

Advanced: 30-...

Find a weight that challenges you, but allows you to keep proper form. Engage your core, slowly drop into a squat, keeping your core engaged & push through your heels. Make sure not to fully lock out your legs.

Beginner: Dumbbell squats or bodyweight-10lbs plates on the machine

Intermediate: 25...

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

Weight Recommendations:

Beginner: Try bodyweight first

Intermediate: 5-10lb dumbbells
Advanced: 15-30lb dumbbells

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

*Modification: you can go bodyweight on the lunges, and use dumbbells instead of kettlebell if needed!

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