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: 10-20lb plates on each side

Intermediate: 25-35lb plates on each side
Advanced: 40-60+lb plates on each si...

Start seated with dumbbells in your hands, bend the elbows at 90 degrees, engage your core & push the dumbbells up meeting at the top, then slowly lower back to starting position.

Weight Recommendations:

Beginner: 5-10lbs

Intermediate: 12-20lbs

Advanced: 25-40+ lbs

*Modification: You can als...

Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.

Weight Recommendations:

Beginner:...

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

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

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

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

-Right Side Elbow Plank
-Left Side Elbow Plank
-Squat Jump Burpees
-Leg Lifts